What are some exercises to build muscle? I ll get a plus! ）

Hello, if possible, you can visit your local health club. A lot of machines work out, and after a month, the muscles will slowly appear. Because I've trained myself.

If you want to train on your own, you can hang parallel bars and do the face up.

There are also push-ups, which are very important, not only to exercise your arm strength, but also to your balance.

The main thing is to consciously exercise every day, and there is to stick to it.

Push-ups, sit-ups, squat jumps, and then buy a skipping rope for 2 yuan, jump for five minutes a day, which exercises the muscles of the whole body Push-ups above, sit-ups, squats and jumps depending on your own situation, once every 2 days, so that the muscles have time to relax! This is all my own experience.

I am a freshman in high school this year, I used to want to be thin every day, and I want to be thinner than others, and now I regret it to death, last month, I started to practice push-ups, sit-ups, and the effect is obvious, but I must insist on doing it until I sweat profusely, I just sit in the morning and at night, and recently, I began to take a horse step Siping horse to prepare to practice legs Hope.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.

The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.

Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.

There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.

Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.

Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.

These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.

Learn these training methods, the chest muscles are easy to train, understand.

1.Sit-up.

Sit-ups can be done both for office workers and friends at home, you only need to prepare a yoga mat that is Youchangke, maybe we have been using sit-ups for sports tests since elementary school, and everyone is familiar with it.

Lie flat on the yoga mat first, put your hands behind your head, lift your upper body with your waist hard, repeat this movement, and try to stick to a few more as possible.

2.Single-leg crunch exercises.

As the name suggests, this action has a significant effect on the abdominal and waist muscles, and long-term exercise can burn off excess fat in the waist.

This action does not have high requirements for the place of practice, you can usually train at home, although the difficulty of this action is not large, the benefits are indeed very large, it is very suitable for friends who have just started fitness, lie flat on the yoga mat, raise your legs to 75 90 degrees on the ground, and use the strength of the waist to lift and lower.

In ordinary life, we will find that both male and female friends are easy to have a small belly, beer belly troubles, in fact, the fat content of the abdomen is easy to accumulate, but it is difficult to burn fat, so we should train the abdomen more in ordinary times, so as to avoid the accumulation of fat.

3.Burpee jumps.

This exercise has a training effect on the muscles of the whole body, and the stool chop has a great consumption of energy, so it is recommended that friends who have just started fitness do not try it easily, and then train after having a certain fitness foundation.

If you want to fully exercise the muscles of all parts of the body, then do these yoga, such as: push-ups, cross supports, crunches, planks, back grips, leaning over YW stretching, shrugging shoulders, hip bridges, squats, small left and right jumps, hook leg jumps, jumping jacks and closings, these are all yoga exercises that can be fully exercised, and long-term persistence can shape a perfect body.

Push-up. Push-ups work the muscles throughout the body, especially in the shoulders. Long-term exercise can train strong shoulders.

The first action is skipping rope, in fact, jumping rope is very simple and convenient, and it can exercise the muscles of the whole body, so that your body becomes very energetic. The second movement is stretching, which allows all the muscles of the whole body to open up and get a good workout.