100 how to work a few muscles 100

Leg presses in a standard pose also work the leg muscles:

Hit one leg almost as high as your navel, the toes of the lower leg are facing inward as much as possible, keep your legs straight, hold your chest up and raise your head when you press down, don't bow your head and bend over, it doesn't matter if you can't press too much, press down for about 5 seconds at a time, repeat several times.

As for the sit-ups, it is to exercise the waist and abdomen, but if the standard posture is not mastered well, it is equivalent to wasting physical strength and not playing the role of strengthening the abdomen:

Lie flat on your back, fold your legs, put your hands behind your head, and sit up, touching your elbows to your knees. If you feel difficult, you can stretch your feet under the sofa, coffee table, or bed.

And then there's the deep breathing method

Stand with your shoulders, hips, and heels against the wall, then inhale slowly until you can no longer inhale, then exhale slowly. Do this for 5 minutes straight. If you stick to this method every day, you can lose three inches in your waistline in a month.

1.If you want to train your abdominal muscles, you need to do sit-ups, find a "pommel horse" to climb on your back muscles, and it is best to have your abdomen down, because the whole person's upper body is empty, so you can put your hands behind you and fix your legs behind you, just like that! Back muscles!!

2.Run 2-5km every morning and come back 20 meters back and forth! There is also the practice of 100-meter speed!

3.Push-ups are the easiest and best, and if you have a barbell, lie flat on your back, hold the barbell above your chest, and go up and down! Increase the weight as needed!

4.It's running + frog jumping!

5.To do push-ups is, not with the palms of your hands, with your fists! Hold the ground!

6.Concentrate!!! I am an athlete, in the Lanzhou Sports Brigade of Gansu Province, the main attack is wrestling!!

Oh drastic method.

It's not about drastic methods, it's about making your movements precise and in place.

And not fast.

If you don't believe it, try the basic movements, that is, sit-ups, stand still for 2 seconds when the upper body is raised to the highest point, and then go down slowly, your abdominal muscles can easily feel it, and when you go down, don't touch the ground with your back.

It's best to have someone to guide you, it's hard to just type.

Do less squats, if you want to work your thigh muscles, you can climb stairs, and if you want to work your whole body, it's best to jog.

At home, you can jog in place with your bare body and face the mirror, and your muscles can move.

First, insist on doing 5000-meter runs twice a week to burn your fat, you can try to run uphill, and after long-distance running, you must stretch and stretch your muscles and bones, otherwise it is equivalent to running in vain.

Second, using dumbbells, do 3 sets of 15 exercises with 1 minute interval between them, 3 times a day, 5 days a week. Curls, flat lifts, bowing birds, lifts, etc. Gradually increase the weight (within the limits of your ability), do not increase the number of sets and the number of sets per set, only increase the weight of the dumbbells.

Third, do a few tests, such as running a 1000-meter run, and the time is required to be controlled within 3 minutes and 34 seconds. Wait a minute.

172 is really not high, you practice for more than a year, and then it will be so high.

You're talking about five-flowered muscles, I do this a lot, and my best way is to go for a jog and swim once a week.

Oh, and this nutrition has to keep up, and exercise should be insisted on every day. Generally speaking, the muscles to be exercised are none other than the abdominal muscles and pectoralis major. Sit-ups can exercise abdominal muscles, insist on doing sit-ups every day, and the exercise effect is better when the stomach is relatively empty.

Moreover, when the body is raised by sit-ups, the body shakes from side to side to better exercise the abdomen, and the physical consumption is relatively large. It is to insist on push-ups, and do at least 110 push-ups a day, which can be done in groups, and each group must do their best. Dumbbells can exercise the biceps and the arms look more powerful.

Running consistently can keep you in shape and make your body look more well-proportioned and coordinated.

What does better mean? If you don't want to be a muscular man, the best option is swimming. So that every muscle can be exercised. In the end, the whole shape will be very beautiful. You can see if you look at the swimmers, they are all model figures.

2 hours a day, insist on half a year to see results. If you don't get fat, you don't need to go on a diet.

It's still swimming, it's the reinforcement point. Anyway, I don't like running and machinery. You can't stick to something that isn't interesting. There are beautiful women who don't see it, and they can feel the progress of each day.

Swimming is very effective in shaping the upper limbs.

Keep exercising and get more nutrients.

Make a suitable training plan according to your own physique, and eat more meat and food.