How do you train the muscles in each part of your body? It is required that no equipment is required

There is no quick one, unless the drug is used, the chest and arms can be used push-ups, the abdomen can be used with push-ups, leg jumps, squats, back chest expansion exercises, preferably weight-bearing chest expansion, or the effect is not great

That's push-ups, sit-ups (abs), frog jumps (calves), running stairs, pull-ups.

Are you worried that you don't know what equipment to practice when you work out, or the equipment you want to practice is occupied by someone or you don't know how to use it? The old sheep tells you a good thing, and you can train all parts of its body to get it all.

Here are some of my tips from the practice, I hope it will be helpful to you.

First, it is best to practice muscles regularly in different parts, and the degree of exercise should not be excessive, otherwise it will hurt the body.

1.If you want to train the biceps of the upper arm, it is best to take something to practice;

2.The horizontal bar, large arm, and small arm muscles are trained; Push-ups work the pectoralis major, triceps brachii and hexagonal muscles of the upper arm;

3.Sit-ups connect the abdominal muscles;

4.Running exercises the gluteus maximus and leg muscles, which will make the leg muscles tight and thinner.

If you want to look more stylish, it's enough to just practice these, and the core idea of the exercise is persistence. The process of exercise is not only a physical exercise process, but also a psychological endurance enhancement process.

2. Diet. Since the main component of muscle is protein, it is important to pay attention to the intake of protein in your usual diet and supplement some egg whites and the like. If you want to make protein well absorbed, you need to supplement some carbohydrates, eat more whole grains, and so on. Personally, I think beef is the best food for strength, if you can, eat more beef, and you will feel different during your workout.

Finally, I wish you all the best in shape as you wish.

It depends on whether you have equipment or not, if you don't have equipment, then do push-ups to train chest muscles, sit-ups to train upper abdominal muscles and supine leg raises to train lower abdominal muscles, pull-ups to train back muscles, squats to train thigh muscles, in addition to abdominal muscles can be practiced every day, the other two to three days to practice. Do more than four sets at a time. Each group is exhausted, depending on your individual ability.

Take a one-minute break between sets. It's a good idea to warm up before exercising. The easiest way to supplement with some protein after half an hour of exercise is to eat an egg or two.

Long-distance running, push-ups, sit-ups, frog jumps.

Measure your own grasp step by step.

1.Do push-ups with a standard posture, you can be divided into three groups of exercises, each group depends on the individual situation, you can start with 5 per group, but it must be standard, after insisting on half a month, the strength can be increased to 10 per group, and it can be increased to 20-25 in the back, the interval between each group is not more than one minute, and the effect can be seen if you persist for a week, push-ups can actually exercise the muscles of your whole body.

2.In addition to doing push-ups, further exercises should be done to strengthen the upper arms as well as the small ratio. You can find a few (4) thicker and heavier books (such as dictionaries) for forearm exercise, hold two or one in one hand (under the premise that you can hold it), put the big arm close to the sides of the body and do not move, only use the wrist to do up and down movements, at the beginning you can do 20-30 at a time, do two sets, the interval between the two groups is about 30 seconds, after the two sets are done, the wrist does not move (the big arm is still not moving and remains the same) the reciprocating movement of the small arm sitting up and down, the same 20-30 times, do two sets, 30 seconds apart.

After half a month or a month, increase to 40-60 per set, but depending on the individual, this will work your wrist and forearm muscles and strength. Arm exercises, if you don't have dumbbells then go outside and find a horizontal bar, pulling the horizontal bar is the best way, it is very effective for muscle and strength exercises, and it feels different once you exercise. When pulling the horizontal bar, stretch your whole body, put your feet together as much as possible, pull up to your neck and start moving down, move down to a full-body stretch state, and try not to curl up your legs, but to straighten, which can work out your abdominal muscles.

At the beginning, you can do 3-5 as standard, and after a week, you can add to 8-10, which can be grouped or not, but the interval between groups should not be too long and not more than 1 minute. However, the amount depends on the individual situation, and the most important thing is not to get hurt.

Do push-ups, and the whole body is exercised.

Do sit-ups to exercise the classic movements of the abdominal muscles, do pull-ups and exercise the latissimus dorsi muscles.

Do push-ups and sit-ups every day, step by step, and after a month, it definitely works!

Running 2000-5000 meters every day can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

Standing long jump. Standing long jump is divided into 3 sets in the morning, noon and evening, each group does 25-50 pieces, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

Push-ups push-ups are suitable for friends who have a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

Sit-up. Sit-ups are one of the common ways to train abdominal muscles, which do not occupy the space and are also suitable for being carried out at home, and sit-ups are built to do more than 30 at a time.

Dumbbells If you want to exercise your biceps, you can try dumbbells, and you can strengthen local muscles by lifting the dumbbells with your arms, and do at least 50 at a time to effectively strengthen the shape of the muscles.

Swimmers who can swim, you may wish to try to swim a few laps in the indoor swimming pool every day, swimming is more effective and faster than running to train muscles, and the muscle lines will be more slender and beautiful.

In a word, as long as your muscles can break through your usual amount of exercise, you can build muscles.

1. Strengthen exercise and vigorously implement the exercise and fitness plan (if you want to use tools, you can arrange these exercises reasonably and adhere to them by running, doing push-ups, sit-ups, etc.). Exercise is the key to muscle growth, and you can't grow muscle without exercise.

2. In terms of diet, you can supplement some high-protein foods as much as possible. For example, beef, pork chops, seafood, milk, etc., if your usual life is not satisfied, you can buy some protein powder and drink it with juice.

3. Maintain an optimistic and peaceful attitude.

Push-ups: Work your pectoral and triceps.

Sit-ups: Work on your abs.

Pull-ups: Back exercises.