How to build muscles at home, how to build muscles at home

Brachial muscles: I started with arm bars, and if you don't have it, you can do push-ups. First of all, when doing push-ups in the early stage, keep your hands shoulder-width apart, fingertips forward, and look up at the front when you do it, not at the ground.

A group of 20, no more than 35 seconds in between, and then a set (repeatedly) when you can do 50 in one go, you can do push-ups in the later stage: that is, change the position of the fingertips from forward to opposite, which will increase the difficulty (you can also do this at the beginning), and finally you can try to raise your feet (the height of a chair from the ground) so that it will be more exercised and the effect will be better. Pectoral muscles:

Push-ups, which are the easiest and most effective. First of all, the greater the spacing between the hands, the larger the area of your pectoral muscles, and conversely, the smaller the spacing, the fuller the pectoral muscles. Look up at the front when you do it, don't look at the ground (the effect will be better), a group of 20 (the number depends on your ability), and don't rest for more than 40 seconds in between, a total of several sets are up to you.

In addition, the control of the spacing also depends on yourself, if you want to be full, the spacing is small, if you want to have a large area, the spacing is large, if you have a tensile device, you can also play, assist. Abs: Sit-ups, which are also the easiest and most effective.

At the beginning of sit-ups, you should put your hands and ten fingers crossed on the back of your head (don't hold the back of your head, it's not good for the cervical spine, and if you can't do it, put your hands behind your ears) bend your legs and press the instep to get up. This way you can set up a group of 20 (depending on your ability), rest for 50 seconds, and then come back in a group. When you can do 80 in one go, you can try to put your legs together and flat, without pressing, the posture of your hands remains the same, and you can get up completely with your abdominal muscles, so that you may feel that your legs want to lift at first, normal, maybe the abdominal muscles are not developed enough, and this is the later stage.

If you are exercising on a hard ground, it is recommended that you buy a small mat (5cm), otherwise your tailbone will wear out (it hurts). Legs: Squats and frog jumps are better.

30 at a time is enough, I don't recommend how to exercise the legs, it will affect the growth of the body. In fact, long-distance running and skipping rope are also possible. Have a regular life, usually do not smoke (especially after exercise), eat more high protein (milk, eggs, beef), drink more water and eat vegetables and fruits.

I don't recommend taking auxiliary drugs, although the effect will be accelerated, but it has a certain impact on the human body, after all, you are still young, and food supplements are enough. Also, don't sit down immediately after exercising, just take a walk, and it's best to take a bath with warm water, too cold water is not good for your muscles, and too hot is not good for your jj. In fact, no matter how good the exercise method is, you need to stick to it.

Keep your core tight and don't use force throughout the whole process, and you will feel your abdomen burning.

If you want to train your abs, you need to train to lose fat first, and train continuously. Training is not important.