Who can give a set of ways to exercise the muscles of the whole body without the help of exercise eq

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. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

When running, land your heels first, not your toes.

What are some of my new training methods when it comes to equipment training? Next, I would like to share with you some of my training methods and experiences.

When we were introduced to a new equipment training program, the first thing we had to do was to master the correct way to use the equipment. If we don't do it the right way, then we're going to have a problem with how well we're training and what parts we're training. Therefore, when we come into contact with a new equipment training, we must first master the correct method.

The easy way to do this is to just ask the coaches and so on and ask them to teach you how to use it properly. Yes**should exert force**Should not exert force, it is necessary to master the correct details, so that you can exercise more efficiently. <>

After we have mastered the correct method, we should not be able to eat a fat person in one bite, but should train step by step. At the beginning, the weight is generally relatively low, first feel a little lighter, and then we can respect a wave every day or every 2 or 3 days, so this kind of gradual training will have a very good effect on our muscles. You must be able to feel a certain amount of pressure in each training, so that there will be a training effect, if you say that the training to the back has felt very relaxed, then continue to train in this way will only increase endurance and will not increase intensity, so the intensity must be.

The third is that after we train, we must go to supplement protein in time. If you don't supplement protein in time, it will greatly reduce the effectiveness of your training. We all go for some protein powder or some other protein supplements, which will make our muscles grow faster.

After reading it, remember to like + follow + collect.

I think you can buy a treadmill or some fitness equipment at home, or you can hire a personal trainer, you must pay attention to your exercise style, pay attention to your exercise time and intensity, and then find a workout method that suits you.

It is necessary to practice arm strength, pay attention to weight, but also pay attention to the strength of the legs, pay attention to the role of equipment during training, and understand the training method of equipment.

We can't just eat a fat person in one bite, but we should train gradually. At the beginning, the weight is generally relatively low, first feel a little lighter, and then we can respect a wave every day or every 2 or 3 days, so this kind of gradual training will have a very good effect on our muscles. You must be able to feel a certain amount of pressure in each training, so that there will be a training effect, if you say that the training to the back has felt very relaxed, then continue to train in this way will only increase endurance and will not increase intensity, so the intensity must be.

Yes, it's called a push-up, and you can try it.

There are pull-ups, push-ups, weighted sit-ups, and chest presses with both hands (hands on the chest and pushing on each other) ......It is impossible to exercise the whole body in one exercise! Even if there is, it is mainly practiced in one or two places, and it will not be of much use to other places!

Push-ups, handstands, handstands against the wall, handstands, ......

Swim! Full body workout, cardio fitness!

Biceps, triceps, brachial muscles (the crook of the hand), and deltoid muscles can all be exercised by doing push-ups, among which the brachial muscles and triceps exercise are the most obvious, so doing push-ups can quickly make the hands thicker, but it takes a while to grow strength.

The latissimus dorsi and pectoralis major muscles are exercised by pushing up with a wide hand, the pectoralis major muscle is exercised when the hands are wide, and the latissimus dorsi is exercised when the hands are wide. Although the effect is poor, it is better than no exercise at all. You can also do push-ups with your hands on two platforms and your body in the air, but it's very difficult.

The muscles on the fingers are exercised by finger push-ups, and the effect is obvious.

Thigh muscles are easy to exercise with squatting steps, but it is necessary to pay attention to the standard, if you work hard, you can have a prominent thigh muscle contour in less than a month.

The calf muscles are usually bouncing and bouncing, for example, if you can jump up to 60cm, then you can jump 40cm and jump 50 times 100 times, and the exercise effect is also obvious.

Abs are exercised by doing sit-ups, but it is the hottest and most time-consuming exercise of all, but it must be adhered to. If the waist circumference is less than 75cm, you can easily exercise your abdominal muscles.

"You can bite out by clenching your teeth when you work very hard, but I'm afraid there is no one in a thousand who can work so hard, but when you have a face full of meat, you can not only deter others, but you don't need a walnut clip when you eat walnuts."

Why bother? How much is a pair of dumbbells...