How to make the body stronger, how to exercise the body, to make the body stronger?

The best way to do this is if you buy a dumbbell; and a small bench. Practicing Flying Birds; Squat. Do a few sets. It's all about quality.

The effect is remarkable.

Every day you stand with your back against the wall for 10 minutes * 5 and then gradually increase it by 15 points * 5 20 * 5 Your whole body will be toned Stand with your legs tense This is what my daughter did, and this is the simple and feasible way.

Exercise for an hour a day to get stronger and stronger.

Jogging is the best, exercising the muscle groups of the whole body, exercising endurance, exercising lung capacity, and is more suitable for long-term persistence.

Hello landlord; 1. Run at least 5 kilometers in the morning. Variable speed running. Acceleration run. Practice endurance. Velocity. Explosive.

2. Sit-ups to train abdominal muscles in a group of 60 and do 4 sets. Fist push-ups can practice two heads. Three-headed. 30 pectoral muscles per group. Do 4 sets.

3. Squats, frog jumps, duck steps. If you can, do a weighted squat. Work your thigh and calf muscles.

4. Leg press to improve its flexibility.

The first thing to do is to combine your body shape, (height and weight).

For those above 170 (height - 110) and below 170 (height - 100), calculate their standard weight.

Only when the weight is standard, the muscles that are trained are good-looking and three-dimensional. Eat more beef, white meat, eggs, milk and legumes. If you want to build muscle, nutrition is very important and will help you achieve twice the result with half the effort.

Dumbbells are a good choice for building muscle.

If you use dumbbells for fitness, you need to pay attention to the following:

1. To have a correct posture, hold the dumbbells tightly with your hands, and buckle your thumb on your index or middle fingers;

2. Breathe correctly, exhale when you exert force, and inhale when you reduce.

This is very important and must be taken seriously;

3. Pay attention to amplitude and speed. When doing shoulder exercises, don't exceed the height of your shoulders, otherwise you will injure the shoulder joint. The speed should not be too fast, one is.

If it's fast, it affects the quality, because you're probably exercising with the help of inertia, and then it's going fast, it will only increase your endurance and won't help you much if you want to increase muscle and strength.

If you feel a little bulky and inflexible after a successful workout, you can cooperate with a skipping rope, which will give you strength and flexibility.

These are my own fitness tips! Hope it helps you o(o

Exercise well! Do more exercise!

Pectoral muscles: (1) Do push-ups, when the body descends to touch the ground, the pectoral muscles contract, stand still for 8 10 seconds, and then relax. (2) Stand facing the wall with your arms raised in front of you and your fingertips touching the wall.

Tuck your abdomen and chest, lean forward, support the wall with your palms and fingertips pointing up. Bend your elbows, your upper arms at a 90-degree angle to your forearms, keep your upper body close to the wall, bend your elbows with your arms to support your upper body, don't let your body against the wall, contract your pectoral muscles, stand still for 8 10 seconds, and then relax. Exercise each of the above movements 3 to 4 times a week, do 10 to 15 sets each time, do 5 to 6 sets, and rest for 2 minutes between sets.

Abs are recommended to do: sit-ups, crunches (lying flat on the upper body and not moving, bringing the legs in front of the abdomen), high leg sit-ups (putting the feet on the stool), supine two-end up (lying flat, the upper body and legs are raised at the same time), prone up (lying on the waist and not moving, the upper body is raised), prone two-end up (lying on the stomach, the upper body and legs are raised at the same time), side lying up (lying on the side, getting up the upper body, fixed below the waist); Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and relax your abs after the exercise! Arms:

1) Sit at the table, hold the lower edge of the table with both hands, the upper arm at a 90-degree angle to the forearm, as if to hold up the table, tighten the biceps, hold this still position for 8 10 seconds or a little longer, and then relax. (2) Stand upright, arms hanging naturally at the sides, hands loosely clenched into fists, hands back facing back. Raise your arms straight back and up, lean your upper body slightly forward, raise your arms until you can't lift them any longer, tighten your triceps, hold this resting position for 8 10 seconds or a little longer, and then relax.

3) Standing or sitting with your arms down, hands in fists, and backs of your hands facing back. Bend your wrists as hard as you can, tighten your forearm muscles, and hold this resting position for 8 10 seconds or a little longer. Then relax.

Thighs: Do squats Do in groups according to your leg strength Stick to it every day until you are exhausted When your leg strength increases, straighten one leg parallel to the ground Do squats on one leg You may not be balanced at first Hold on to a table or chair and do it alternately. Calf:

First, find a ladder or a book to put on your feet, and then put only your toes on top of it, with your heels not touching the ground or your toes on your toes to the highest point and then slowly lowering them.