How can I strengthen my abs and calves?

Only sit-ups can be practiced to 8 pieces. Only 6 blocks will be seen in sit-ups. Sit-ups:

Step 1: Stand upright and feel the sensation of the pelvis tilting forward; Step 2: Lie on your back, cross your hands over your chest, retract your feet, bend your waist to 90 degrees, and lean forward your pelvis so that the bottom of your waist is flat on the ground, if your hands are still completely level with the ground from your waist.

Step 3: Sit-ups. Hold the pelvic forward position, and after 5 seconds, slowly turn up until the shoulder blades are off the floor, and then raise them slightly, exhaling without sitting up completely.

Hold this position for 10 seconds. Then lie down slowly over 5 seconds and return to your prepared position while inhaling. Be careful to exhale as you lift your body (when your abs contract hard) and inhale when you relax your abs.

Do this 5 times a day, three times a day. **。

Supine body &in=2 calf strength exercises: Calf raises, this exercise is divided into two types. One-foot calf raise: Find a step, stand on one foot, and only allow the forefoot to stand at the edge of the step, and hold the object with your hands to maintain balance, but not with your hands.

At this time, one leg does an up and down heel lifting exercise. Weight-bearing calf raiser exercise The weight-bearing here also refers to the barbell, and the action is basically the same as the one-foot calf raise exercise above, the difference is that here it is not one foot but both feet. There is one thing to pay attention to in this practice method.

When doing the exercises, you need to have 2 people around to protect you, and you make sure that your body is balanced and safe. These two exercises should also pay attention to the fact that when the body is lowered to the bottom, the calves are forced, and at this time, there should also be a feeling of bouncing. If you just want to increase your muscles, you can do heavy weight squats, but I have experienced that this is not conducive to the development of explosive power (according to the global Jeet Kune Do network, Bruce Lee believes that large weights will affect the sensitivity of muscles, and I also feel deeply).

8 a.m. to 12 p.m. and 14 p.m. to 17 p.m. every day is the time when muscle speed and strength endurance are in a relatively best state. From 3 to 5 o'clock and 12 to 14 o'clock, it is in a relatively low state, if you are engaged in sports during this time, fatigue is easy to occur, and when the "load" is too large, the probability of sports damage injury is high. It is customary to think that exercise is best in the morning, followed by dusk, when the air is at its freshest.

But due to urban air pollution, the optimal time to exercise has also changed. Studies have shown that in general, there are two peaks in air pollution every day, one before sunrise and one in the evening. Especially in winter, under the influence of cold and high pressure in the morning and evening, there is often a phenomenon of inverse temperature increase, that is, the upper temperature is high, while the surface temperature is low, and the atmospheric convection almost stops.

Therefore, harmful pollutants on the ground cannot diffuse into the upper layers of the atmosphere and stay in the lower respiratory zone. This phenomenon is particularly typical in residential areas with concentrated industrial concentrations or high-rise buildings, and on the sides of roads where cars are speeding by. At this time, the harmful gas should be 2-3 times higher than under normal conditions.

A healthy adult breathes 16-20 times a minute and inhales more than 10 cubic meters of air a day. When exercising, due to metabolic needs, the inhaled air is often 2-3 times that of the normal state. Therefore, the choice of environment and time during exercise is particularly important.

What time is the cleanest time for air? Experimental studies have shown that around 10 a.m. and 3 p.m. are the two relatively optimal periods every day. Therefore, we remind everyone to cherish this good time.

This is because exercising will not only relieve you from tension, but also allow you to breathe in high-quality fresh air. Since everyone lives and works in different ambient air quality, it is also necessary to pay attention to changes in the air pollution index when exercising outdoors. If the air pollution index is too high for a period of time or in a certain area, you should adjust the exercise location.

Drinking water while exercising is not good for your health, and you may be choked!

The easiest way to get abs is to do sit-ups. The easiest way to strengthen your calves is to walk with the ball of your forefoot on the ground.

How to strengthen the calf muscles? Many friends don't know how to exercise the strength of the calf, in fact, the main muscle of the calf is called the triceps of the calf, which is composed of the gastrocnemius muscle and the soleus muscle. So how do you work the muscles in your calves and improve their strength and endurance?

1. Free weight: dumbbell calf raise

The way the dumbbell calf is raised is shown in the picture above, the exerciser keeps the body upright, holds a pair of dumbbells, and performs the calf raising exercise. This is different from the standing calf lift of your own weight in that it adds dozens of kilograms of weight, the process of exercising is more difficult, and of course, the effect of the exercise is better. If you want to exercise in this way, we recommend using 3-4 sets of about 25 reps per day to achieve the effect of exercise.

Considering that the proportion of people who exercise at home is still the majority, we will explain the above two common exercise methods at home. In addition, there are a variety of fixed equipment in fitness that can be used for calf exercises, so we will not describe them one by one. In short, there is not only one way to exercise any part, but it can be flexible.

The only thing you have to do is choose a workout that works for you.

Second, its own weight:

Self-weight means that without the help of any other equipment, completely rely on one's own body weight to achieve the purpose of exercise. Standing calf raises are a more commonly used way to exercise calf muscles, and usually in order to improve their strength and endurance, we use a relatively large number of times and a relatively large number of sets to exercise. In the way of self-weight exercise, it is recommended to use 3-5 sets of 30 training sessions per day to achieve the effect of exercise.

Abdominal muscle. Sit-up. Hanging leg raises. Arms, weight-bearing elbow flexion and extension, push-ups. Calf, weight-bearing calf raises.

Choose mine as the satisfactory answer, thank you.

The easiest and most practical way to exercise abdominal muscles is to do sit-ups, insist on exercising 150 to 200 a day, do it in groups, and insist on exercising every day, and you will grow abdominal muscles. Exercise arm strength: dumbbells, arm lifts.

4 sets x 10-12 reps.

Dumbbell one-arm curls.

4 sets x 10-12 reps.

Seated dumbbells alternate curls.

4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension.

4 sets x 10-12 reps.

Leg strength can be exercised.

Frog jumps on tiptoe.

Squat up the stairs.