I am an office worker, belonging to the type of day and night reversal, how to effectively exercise

100 push-ups, sit-ups, squats per day. No need to concentrate. After cooking, increase the amount, mainly to form a habit. Hike as much as possible to get to and from work.

Exercise part of the day and night. As long as you exercise.

You have to train every day, and there is no quick success.

After sleeping well during the day, spend an hour playing badminton.

Weight training is important for maintaining correct technique for long muscles.

Determine what to achieve if.

If you want to gain 30 pounds of muscle and plan to achieve it in three years, then most people who want to gain more than 12 pounds of muscle in one year end in failure.

On Mondays, you can do upper body strength exercises, bench presses, all with arm strength, chest expansion, and head pulls, and after the exercises, you need to relax.

On Tuesday, do abdominal muscle exercises, you can try push-ups, and sit-ups, or you can do two-ups, that is, the body is folded together. Then relax.

On Wednesday, you can relax and do flexibility exercises, leg swings, kicks, leg swings, Thursday, exercise your lower limbs, do squats, and half squats, five to ten times each time, after doing it, you should do an accelerated run, relaxation run, which can also be done on the treadmill, on Friday, you can do back kicks, and upward kicks, reduce buttock fat, remember, do not sit down after each exercise, this will only make the buttocks fleshy, you can do a relaxation run.

On Saturdays and Sundays, you can do running exercises to increase your body's coordination and maintain your physical strength.

In terms of diet, you can eat more foods with more protein, and eating more fruits also has good results.

Running can work the calf and thigh muscles, and doing push-ups and sit-ups can work the abdominal muscles.

You need certain equipment and basic fitness knowledge, which can be received online, and I personally feel that a pair of dumbbells is enough at the beginning.

Exercise more, supplement more nutrition, start with push-ups, persistence, I have my own set of "extreme" methods, but everyone has their own body.

You can't build the muscles you want, they just keep you fit. If you want to exercise, you still have to go to the gym, it doesn't have to be very high-end, that is, the general annual fee is within 2,000 yuan. There is all the equipment and there are coaches.

Fitness is divided into chest pushing, shoulder pushing, back pulling, and leg pressing. Fitness equipment is generally dumbbells, bar bells, back pull-up machines and many other professional equipment.

Of course, you also need to eat, eat protein powder, generally 400 yuan a bucket, eat about 2 months of pull-ups and push-ups can try. Pull-ups require the arms to be as open as possible and not shoulder-width apart. After practicing for a long time, you will have a perfect inverted triangle body from the back.

The arms are thick and the back is well developed.

There are no muscles that can't be exercised.

Skeletal muscles, smooth muscles, cardiac muscles.

The types of bone muscles can be basically divided into three categories: slow-contracted red muscles, fast-contracted red muscles (pink muscles) and fast-contracted white muscles.

Slow-contracted red muscle has a high aerobic capacity and resistance to fatigue, but it is a low-intensity, long-term muscle type with poor glycolytic (anaerobic) capacity, slow contraction, and low muscle strength per unit of exercise.

Rapidly shrinking white muscles have the highest glycolytic (anaerobic) capacity and muscle strength per unit of exercise, but they are poor in aerobic capacity, contraction speed, and fatigue resistance, and belong to the muscle type of high-intensity, short-term exercise.

Fast-shrinking red muscles have the best of both muscles. Fast-shrinking red skin (pink muscle) has both explosive power and staying power.

Kiss! Where did the sphincter go? That is, the muscles of the bladder!

(I'm willing to help you out.) If you think I am helpful to you, please accept me as an answer, so that others can refer to and help. )

You want to build all your muscles. First of all, the problem can't be attributed to exercise!

Muscle and protein have a lot to do with it. Here are a few things you want to pay attention to.

1.It can be eaten, and boiled eggs supplement protein, which is practical and affordable! Convenience 2Push-ups 10 pcs 15 pcs 20 pcs until your limit! This will not hurt your muscles in groups.

3.The psoas muscles are divided into abdominal muscles and lower back muscles. Sit-ups, abdominal muscles, supine leg extensions, lower back muscles, 4, thighs jump vertically in place. 20 pcs, 30 pcs, 40 pcs in a set. Calf foot pads are measured in minutes!

That's how I practice! Absolutely useful I'm 18 years old 175 cm 132 pounds.

1. Buy a pair of dumbbells to practice two heads and three heads.

2. Buy a fitness ball with your back to practice your back, buy a tension device to pull behind your back 3, use a fitness ball to practice inclined push-ups and do full push-ups, as well as fly birds with dumbbells 4, and do sit-ups with dumbbells.

5. Cut step walking, skipping rope.

I suggest you go to the gym.