How can you exercise a good body, and how can a good body be exercised

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Exercising well is actually very simple, there is no need to go to any gym, and there is no need to get any equipment, the key is to have a perseverance and perseverance, and insist on exercising every day.

For example, walking briskly for 20 minutes a day, or food combinations, so you need a dietitian to help you.

If you really want to get the most out of your body, based on my personal success experience, I recommend that you take the following holistic approach to fitness

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn simple martial arts routines or some basic movements of martial arts, note: when learning to practice martial arts, you do not require a god-likeness, but must pursue a likeness. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky with one breath (you can exercise and improve your lung capacity, confidence and voice). Every day, do more exercises to jump on the spot, jump on the spot, run and jump, and run and jump (which can effectively promote the growth of your body, the strength and beauty of the muscles of each part, and at the same time improve the bounce power, explosive power, endurance, running speed and starting speed), and do more horizontal bar and parallel bar exercises (it is better to meet and exceed the high school physical training standards); The fifth is to prepare a glass of boiling water before going to bed every day, and the first thing after getting up in the morning is to add some hot boiled water to the cold boiled water, and drink it on an empty stomach (

One is the problem of diluting the blood viscosity in the body due to sleep;

Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising;

Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, and is conducive to the length of meat, especially the length of tendon meat;

Fourth, it can eliminate all kinds of physical discomfort that can occur when you get up in the morning to exercise), and after getting up in the morning and drinking water on an empty stomach, you must drink more than 400ml every day;

Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon. Chicken, duck, fish, and meat can be eaten as much as you like. But, dinner:

First, it is best to eat some pasta (steamed buns, bread, noodles, biscuits, snacks, etc.);

Second, it is best to eat less chicken, duck, fish, and meat;

The third is to eat well, don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason for excessive intake and causing fat meat (fatty meat) to grow and tendon meat (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hanging horizontal bars, parallel bars, or do handstands, push-ups, sit-ups, dumbbell exercises at home and in the dormitory, exercise until the body is warm, and then increase the amount of exercise after the body adapts. Remember! Remember!

Eighth, go to Xinhua Bookstore, buy online or ** some physical protection and protection books for physical exercise, martial arts training, and technical essentials for exercising, precautions, and grappling martial arts routines to learn and learn, and then carry out specific exercises and implementation.

They all slept with men.

Go to the gym, I'm ready to go too.