Find a way to strengthen your body and build muscles

If you want to be fat, don't go running, this can only make you thinner, exercise is not equal to fitness, otherwise, fat people and thin people do the same exercise, isn't it very contradictory. The gym way is very suitable, and the other push-ups, sit-ups, and pull-ups are not bad. No blind movement!

In the past, I also thought that it was difficult to build muscles, but in fact, a reasonable diet and proper exercise would be enough.

You can eat spinach A substance in spinach that builds muscle, and it's easy to do it....

The first is to strengthen physical exercise, and the second is to strengthen the intake of the diet.

1. Running 2 to 3 kilometers from the slow track every morning;

2. In the countryside, as long as you dig the soil every day, you can do 20 to 50 pull-ups or 20 to 50 push-ups and 20 to 50 push-ups every day in the city, so that you can feel or see the muscles in your body in addition to a month! I wish you a speedy success!

It is still necessary to insist on exercising every day, and the most important thing is to exercise more, more exercise does not mean playing kickball, running and running every day, but running tirelessly, giving others the feeling of running without dying, and reaching the limit of their body as much as possible every time. (This is my style in middle and high school, of course, this is within the limits of the body) on top of this plus a regular diet.

Wow, 58 kg is not enough, I am about 173cm tall, sometimes less than 55 kg! Depressed!

Therefore, while you are still young, you must get rid of some bad habits, and at the same time strengthen physical exercise, and strengthening your body may be the best preventive medicine for diseases. This pose can start with a side lunge with the right leg bent at the knee and the left leg stretched. At the same time, the upper body remains upright, the center of gravity is lowered, the head is raised above the head, and the right hand grabs the left elbow.

Secondly, we must develop good living habits. A reasonable and healthy diet and a scientific and regular schedule are all important factors in maintaining good health. Finally, to strengthen the body, it is essential to strengthen physical exercise.

Arrange exercise time reasonably, according to your own hobbies, as well as the characteristics of the venue, such as running, brisk walking, skipping rope or equipment training, etc.

If you are busy with work and do not have enough time, it is recommended to do push-ups, squats and other freehand exercises, these exercises are relatively simple, and you can come to a group of external muscles and bones anytime and anywhere: tendons are big tendons that connect bones and bones, bones are bones, and skin is muscles. To train muscles, bones and skin, it is actually very simple, martial arts, yoga, weightlifting, running, football, basketball ......All kinds of physical activities can have the effect of exercising muscles and bones.

If you have enough time or have a certain financial ability, you can find a gym, take more than an hour to run after work every day, fitness is the capital of the revolution, everyone should be aware of the importance of physical fitness, only if you are aware, you will do it, have a good start, and then continue to persevere, we may thank ourselves for this wise decision one day in the future.

Standard push-ups, seeing this sentence, some people may ask what are standard push-ups, aren't the push-ups we usually do standard? That's right, most people do push-ups that are not very standard, and such non-standard push-ups, if done regularly, may cause joint pain in old age. So what is a standard push-up, a standard push-up is when the body goes down with the two elbows between the body and then comes up.

Make a good exercise plan for yourself, insist on exercising every day, insist on muscle training, supplement some protein powder appropriately, eat more fruits and vegetables, and pay attention to a good work and rest time, so that you can have a strong body.

Morning jogging: Nowadays, many people will do morning jogging, the so-called morning jogging, which refers to a way of exercising in the morning with running as the main body. Morning jogging is mainly based on jogging, it is best to take enough water before running, of course, you can also bring a bottle of water with you, insisting on morning running can enhance physical fitness, improve immunity, and improve mental state.

This is a good way for people with poor physique to strengthen their health.

You can get up every morning and go for a morning jog, or do some aerobic exercise, riding a bicycle, kicking shuttlecock, skipping rope, and eat more foods with high nutritional value at ordinary times, so that the body will be particularly strong and the body will be particularly nutritious.

Hello friend, I'm a fitness trainer and I'm glad for your question.

Dumbbell bench press aFocus on the pectoralis major, deltoid and triceps.

b.Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbell falls vertically, and when it falls to the lowest place, it is to do the upward push action, and exhale when pushing up. Then push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Lying flat dumbbell flying birds.

a.Focus on the pectoralis major and deltoid muscles.

b.Starting position: Lie on your back on a flat bench with dumbbells in each hand facing each palm and push up until your arms are straight and supported above your chest.

c.Movement process: Drop the dumbbells in both hands parallel to the sides, bend the elbows slightly, and the dumbbells fall until you feel the muscles on both sides of the chest have a full stretch, and make the upper arms fall below the shoulder level.

When the dumbbells fall, inhale deeply. Hold the bell and exhale as you lift it back to its original position.

d.Training points: If the dumbbells fall to the sides and the arms are straightened, it will be difficult for the chest muscles to be stretched and contracted.

Dumbbell press AFocus on the parts to be exercised: This movement works the large muscle groups in the upper part of the torso. For example: deltoid, trapezius, upper pectoralis, triceps, and upper back.

b.Start position: Hold the bell in both hands at either side of your head.

c.Movement: Push the dumbbells up vertically until your arms are straight. Then slowly lower it to the starting position.

d.Training points: Dumbbells have a lot of freedom in grip than barbells.

Lateral Raise A Focus on the area to be exercised: lateral deltoid mid-bundle area.

b Starting position: Stand naturally, hold dumbbells in each hand in front of the pituitary body, bend your elbows slightly, and move your fists forward.

c Action process: Hold the bell to both sides at the same time until it is raised to the height of the head. Then, slowly follow the same path back to the original position and repeat.

D Training points: In the process of lifting and lowering the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of the deltoid muscle. As the dumbbells are lifted to the sides, turn the wrists up slightly higher than the thumbs until they reach their highest position.

When the dumbbell falls, turn the wrist back again.

Front flat lift "with dumbbells or barbells."

A Focus on the areas to be exercised: upper chest and anterior deltoid muscles.

b Start position, stand naturally, hold the subbell in each hand or hold the barbell in front of the legs.

c Movement: Lift the dumbbell or barbell forward and upward (elbow slightly bent) until it is parallel to eye level. Then, slowly put down the restore and repeat.

D Training points: If you use dumbbells, hold the bell in front of your body with your fists forward. This method is to concentrate on the anterior deltoid muscle tract alone.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

Start by strengthening your arms, buy an arm strength bar, and then run every morning to increase your lung capacity.