Can you build muscles at night?

As a hobby player, it is not necessary to determine a certain period of exercise, as an ordinary person, it is already very good to be able to stick to it, let alone care that the body is more suitable for muscle training at that moment.

One of my previous coaches said that quality is better than quantity, so I suggest that you find your current body's capacity and make a plan, day or night, persistence is the most important thing. Of course, we also have to get the Fa.

Full-body exercise, for office workers who do not have equipment and live in buildings, is very difficult, I pick a few important ones.

Flying Birds: If you have dumbbells in the bed, it is best not to lie down against the wall, not against the wall, but horizontally against the wall. A group of 8-12 is appropriate.

Cushion arm flexion and extension: Sit firmly with your right arm hanging down, your elbow bent at 90 degrees, and your forearm attached to your stomach. Make a fist with your right hand against your left elbow, make your left upper arm perpendicular to the ground, and hold a dumbbell flexion and extension with your left hand, and a group of 8-12 is appropriate. Swap hands.

Buy a tensioner and pick the kilos yourself. (I should buy it with three springs and be able to pull it apart.) This thing is affordable, with 10 flat pulls in the front and 10 flat pulls in the back, which is very helpful for triangle workouts.

Push-ups: Do it with both hands first, only 10 at a time, and if you still have strength after doing it, you will fail. Do it slowly, with your fists on the ground. Again, try to do only 10, and finally one-handed, 10 in the first hand and 8 in the second.

For sit-ups, it is best to have an inclined plane, or a horizontal bar, and hang your legs to get twice the result with half the effort. Flat can also be, do 15 to do abdominal muscle pain is better, hands can not be forced, it is best not to touch anything with hands, legs do not bend, waist do not arch to borrow strength, that is all primary school students' exams, are in vain. If you don't feel it in your abdomen after doing it, it's a failure.

Squatting, no need to stand against the wall, holding dumbbells in both hands, don't squat too fast, the faster you get closer to the final goal, the slower you must be (the faster you can not squat to the end and stand up straight), just in these places to contribute, it's better not to do it quickly, it's a hot day.

In the initial stage, except for the birds, the others will have 2 groups at night, 2 days a week, and rest separately.

Flying birds 1 group is good, and 1 and a half groups can be used in the later stage, because flying birds have high requirements for arm strength, and there is no strength to do it, so it is recommended to do this last. Slowly, you will be able to grasp the order according to your physical condition.

Hope it helps.

Half an hour after dinner, you can exercise your muscles appropriately according to the author's own conditions, venue, and physique, but you should pay attention to the ways and means, pay attention to perseverance, don't overeat and drink in your diet, and you must strengthen physical training, and the author can only get up early in the morning and insist on running for more than 10 to 30 minutes, so that perseverance can achieve results.

In addition, under the premise of running, some auxiliary physical training should be added, such as: stride leg press, positive leg press, forward kick, external leg swing, inner leg swing, push-up, supine and other exercises. In addition, the diet should be properly adjusted, drink more water, sweat more, and take a bath in time, so that the pigments, toxins, oils and other toxins accumulated on the body surface can be smoothly eliminated from the body surface in time.

The effect will be more pronounced. Don't stop in the short term, at least for a year or two, if conditions permit, it's best not to stop, which can not only be effective, but also can effectively reduce the plaques on the body surface, pigment and achieve a good effect of beauty. It can also reduce the incidence of ** diseases (eg:

ringworm, carbuncle, leprosy, nameless poison, etc.).

Don't have to go through it so hard, just sit-ups, push-ups and ......

How not. The question you asked is so retarded.

Categories: Sports Sport >> Fitness.

Problem description: What kind of exercises are better for building muscles at night?

Analysis: At night, you can do push-ups (exercise arm strength and chest muscles), sit-ups (exercise abdominal muscles), kicks, and touch heights at home. A lot of them can build muscle.

If you have dumbbells, you can do some dumbbell exercises such as curls, raises, bench presses, and supine flying birds to exercise arm muscles and pectoral muscles.