Enhance body strength, how to enhance body strength

Push-ups, squats, sit-ups.

Push-ups can usually be done. However, pay attention to the way you do it, if you want to build muscle, you have to do it slowly, if you want to build strength, you have to do it fast, do it in groups of 20, do 4-5 sets, and each set is 1-2 minutes apart. Then, introduce the place to exercise the three muscles of the hands, shoulders, biceps and triceps, you can use lifting Yaling to exercise, remember, to both hands, otherwise the spine will be distorted, and, if you are in the development period, I advise you not to use this method (I am practicing short, Ai. Dumbbells should be in groups of 20, with an interval of 1-3 minutes between each set, and you should add the weight of the dumbbells regularly. When doing push-ups, there are 3 in the middle, the first one, to train the pectoral muscles, you have to do it with both hands, the elbows and arms bear 90 degrees, you will feel the lower abdominal muscles are trembling, and the arms are very tired. The second type exercises the two and triceps.

The whole arm is perpendicular to the ground and then do. This is the most effective, not only will your 3 ceps and back muscles be quite developed, but most importantly, it will make you look burly. But!

This practice should be insisted on, because, at the beginning, you can only make 2-5 pieces, stick to it every day, and it will be easy later, and you can even do it with one hand, which I am doing now with one hand

I don't know, you're only protected from muscle injuries, or, keep it intended. If it is the former, you just need to pay attention to the warm-up exercise of the joints and ligaments before exercising, that is, to loosen the muscles and ligaments to prevent too stiffness.

To keep, it is recommended that you go swimming. The muscles that swimmers work are strong and difficult to retreat. If you have the conditions, you can go to the gym and have a professional coach to guide you to exercise your muscles, and the effect is very significant! Finally, I wish you success!

Moderate intercourse, just exercise frequently!!

So much upstairs! Without my incisiveness!!

There is no skill in endurance practice, that is, running, long-distance running, you can do cross-country running outside every morning, and you can do variable speed running in the playground after school, the method is: run 100-200 meters (this depends on the landlord's own physical fitness) walk 100 meters slowly, run 100-200 meters, so repeated practice, take 5-8 as a group, a group can rest for 5 minutes, run 3 or 4 groups a day (we used to train 10 groups, 4-6 groups, I am an 800-meter special athlete, so more), In this way, there is absolutely no problem with stamina.

If you have the strength, you can do push-ups, run or jump steps, sit-ups, two-ups, one-legged jumps, etc. It's okay, if you're only for pull-ups, do more exercises for waist and abdominal strength and arm strength, push-ups and two-up or sit-ups, relax after doing it, don't train dead muscles (bodybuilders are strong, muscles are good-looking, have you ever seen bodybuilders running 100 meters in international competitions?). ）

SupplementWinter is the best time to practice endurance, you must stick to it every day, you must warm up before exercising, and don't strain.

Do more squats and practice long steps every day.