What exercises to do to build muscles, and what kind of exercises to build muscles

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

Hello landlord; 1. The abdominal muscle method is sit-ups, 60 for 1 group, and about 8 groups. 2. Push-ups can also work the pectoral muscles. Do about 50 at a time, at least 8 sets, 3 run a 5 kilometers. Calf and thigh muscles can be exercised!

Jogging. Exercise your thigh muscles and lift weights. Work your wrist muscles with sit-ups. Work on waist strength.

Start with aerobic exercises such as running, then you can do push-ups, sit-ups and more!

Work your leg and glute muscles – cross your hands with your chest in a squat.

Exercise the muscles of the legs and buttocks - lunge squats with both hands behind the back.

Exercise the muscles of the legs and buttocks - jumping lunge squat.

Work your chest muscles – (narrow + wide) push-ups.

Work your chest muscles – push-ups in general.

Work your chest and arm muscles – narrow push-ups.

Work your abdominal muscles – straight-arm support alternates left and right knee raises.

Exercise the muscles of the abdomen, waist and legs - arm support + frog jump.

Work your abdominal muscles – straight-arm supports alternately cross elbows and knees.

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.

Benefits of building muscle:

1.Extended life;

2.strengthens the heart muscle and improves cardiopulmonary function;

3.Lowers resting heart rhythm;

4.Can cooperate with smoking cessation;

5.Increase the amount of blood pumped by the heart at a time;

6.Improves the ability to transport oxygen within the body;

7.Improves blood circulation in the body;

8.increase the hemoglobin content of the blood;

9.recovery of resting heart rhythm after exercise;

10.Improve self-health awareness and self-protection awareness;

11.increase the number of capillaries;

12.At the pole of training, blood circulation within the muscles is strengthened;

13.Lowers triglycerides.

Precautions: You need to trot for 10 minutes to warm up before exercising muscles;

Exercise and eating should be spaced between 30 minutes to 1 hour.

Absolutely. It is useful to train any muscle.

1.The more muscle, you eat the same amount of food as others, and others can get fat, while you don't get fat because you have more muscle, which is a big advantage;

2.The body is strong, the girl likes it;

3.While being satisfied with your body, you will have strong self-confidence, and you will be full of strength and motivation in everything you do;

Don't practice yet, the development is not completely good, it is easy to cause muscle and other aspects of the body to be uncoordinated, run and exercise appropriately.

It is recommended to start exercising at the age of age, because the bones are not closed too early, and it is easy to get on the hands, which will also bring disadvantages to growth and development.

Exercise should be combined with diet. It will not be deformed.