What are some good fitness methods for college boys in the dorm?

College boys can do the following fitness programs in the dormitory, as long as they keep exercising every day, they will also have good results.

1. Insist on 20 push-ups and 20 sit-ups every day, but they must be very standard.

2. You can also prepare an arm strength bar in the dormitory, and do 50 sets every night, and the arm strength will be greatly improved over time.

3. You can also search for some detailed fitness exercises at night, which may be of greater help to you.

With the rapid development of social economy, fitness has become a fashion, more and more people are fitness, in fact, fitness does not have to go to the gym, at home or students can exercise in the dormitory.

Sit-ups can be said to be a simple fitness exercise, which can be exercised without the help of any fitness equipment.

You can buy a yoga mat for exercise in the dormitory, you can buy it online, it is not expensive, it looks like a few dozen dollars, it is much more cost-effective than going to any gym, and you can also buy a set of sportswear, because if you wear your own every day, you will sweat a lot. In this way, there will be no feeling of rolling around on the ground. You can also dance aerobics in the dormitory, and now there are countless online aerobics, there are all body thin, thin a certain part.

As long as you stick to it, it will work.

If you want to **, you still have to combine diet and exercise, eat less high-fat foods, eat more fruits and vegetables, of course, not to eat meat. Animal meat is high in protein, and plant protein is not as high as in animals.

A good way for college boys to exercise in the dormitory is to lift dumbbells and do sit-ups and push-ups, which can be a good exercise, and they are very suitable for exercising in such a space in the dormitory, without any sense of constraint.

For example, when I was in college, I often lifted dumbbells to exercise my body and build my muscles.

There are many ways for college boys to exercise in the dormitory, they can do some push-ups or sit-ups every day, and they can also buy some fitness equipment, such as arm strength machines, dumbbells, and abdominal muscle wheels, and they can use the evening time to exercise and improve their physical fitness.

I think if college boys want to exercise in the dormitory, they can buy a hand stretch rope, which can exercise the arm strength of your arms, as well as the muscles of the back, and you can also buy a few dumbbells to come back and practice, I think these are all exercises that can be done in the dormitory.

Male college students can buy two bells in the dormitory, or some small gym equipment, and they can bring their bodies when they are usually fine. Or buy a yoga mat and also do some exercise on it and so on. If you can't stick to it, then it's better not to buy those things.

Because my dormitory has foam flooring, I do some daily contact on it, ** a keep software, which can teach you to learn a lot of fitness skills, I generally do three sets of push-ups, two sets of sit-ups, two minutes of plane support, and 100 squats.

Summary. 1. Push-ups. As long as there is an open space, you can do it, mainly to exercise the pectoralis major muscle. When doing push-ups, remember to tuck your abdomen and push your chest as much as possible. Doing it every day can make the chest line more visible and help correct the hunchback.

2. Sit-ups. Sit-ups only require pressing your feet, lying down and getting up again. It mainly works the muscles of the abdomen and upper body.

3. Sit and tuck the abdomen. Just sit on a stool and raise your legs on your abdomen. It mainly exercises the abdomen, reduces the fat in the abdomen, tightens the abdominal muscle line, and makes the abdominal muscles more firm and perfect.

4. Half-squatting on the wall. Choose a wall and slowly squat with your hands on the wall while relying on the strength of your legs. This movement mainly exercises the leg muscles, eliminates excess fat in the legs, and makes the legs look better.

5. Dumbbell alternate curls. Hold a dumbbell in each hand at a shoulder-width apart and place it at your sides, palms facing each other. Exhale and begin to contract constrictedly.

Bend the lower arm to the upper arm and raise the dumbbells. Inhale and begin centrifugal contractions. Extend your elbows and slowly return to their original position, alternating between your arms.

Each set is performed about 15 times, and 4-6 sets are performed.

Top 10 easy fitness methods recognized by the dormitory.

1. Push-ups. As long as there is an open space, you can do it, mainly to exercise the pectoralis major muscle. When doing push-ups, remember to tuck your abdomen and chest and stretch your chest as much as possible.

Doing it every day can make the chest line more visible and help correct the hunchback. 2. Sit-ups. Sit-ups only require pressing your feet, lying down and getting up again.

It mainly works the muscles of the abdomen and upper body. 3. Sit and tuck the abdomen. Just sit on a stool and raise your legs on your abdomen.

It mainly exercises the abdomen, reduces the fat in the abdomen, and tightens the abdominal muscle lines, so that the abdominal muscles become stronger and more perfect. 4. Half-squatting on the wall. Choose a wall and slowly squat with your hands on the wall while relying on the strength of your legs.

This movement mainly exercises the leg muscles, eliminates excess fat in the legs, and makes the legs look better. 5. Dumbbell alternate curls. Hold a dumbbell in each hand at a shoulder-width apart and place it at your sides, palms facing each other.

Exhale and begin to contract constrictedly. Bend the lower arm to the upper arm and raise the dumbbells. Inhale and begin centrifugal contractions.

Extend your elbows and slowly return to their original position, alternating between your arms. Each set is performed about 15 times, and 4-6 sets are performed.

Good luck.

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Due to the limitations of economic conditions, it is also very good for college students to do some freehand exercise in the dormitory. There are also many ways to exercise with bare hands, so I will share with you a few exercises that I think are better.

1. Push-ups.

Push-ups are mainly to develop people's upper limb strength and abdominal muscle strength, which can improve the strength quality of the human body.

2. Sit-ups.

It can slim the stomach, exercise the groin, and improve the body's ability to resist diseases. It's a sport that is perfect for fat people.

3. Squats. Squats can improve the strength of the whole body, prevent aging, improve cardiopulmonary function, and can also train the hips for long-term exercise.

Fourth, raise your legs high.

High leg lifting can promote liver detoxification, kidney detoxification, protect the heart, protect the stomach and intestines, lower blood lipids, and lower blood sugar.

The above four sports are not limited by the time of the venue, which is very suitable for college students to exercise in the dormitory.

I didn't have the gym equipment in my time, and I would go to the playground to run a few laps after self-study. Then the horizontal bar somersault, the boys pull up, the parallel bars back and forth for several rounds, and then practice a 180-degree swing, the girls have little strength and do not do not pursue perfection. In short, you can exercise your body, but I am a sports weak chicken series, in addition to long-distance running and gymnastics, other projects that need to be responsive, including ball games, sprinting, etc., all need to practice desperately, in order to not fail sports.

Thank you for the invitation. To exercise in the dormitory, I recommend choosing the morning and evening. then macro.

Wake up early in the morning, about to start a new day, at this time you can choose to do some simple exercises in front of the window, first close your eyes and breathe deeply, meditate quietly, and then slowly relax, press your legs, do squats, you can also lift dumbbells to exercise your arm strength, these exercises are best to do a few more groups, let yourself sweat slightly, and finally wash up to start a day of shirt staring at the wonderful life.

When you come back in the evening, you will naturally feel tired physically and mentally after a day of study and life. At this time, you can change into your favorite clothes and go for a run on the playground, because people are in the most relaxed mood when running, it is easiest to keep their minds clear, and they can reduce stress the most, so that they will have a pleasant sense of satisfaction. Of course, if you don't want to go outdoors at night and want to exercise in the dormitory, then I suggest you ** some comfortable and slow-paced songs, and then do some aerobic exercises rhythmically, you can jump jump rope, strengthen your leg muscles, you can also do push-ups, enhance your arm strength, you can also do sit-ups, exercise your abdominal muscles, for these exercises you can arrange according to your own plan, but you must have a rhythm of many exercises, not with the mentality of completing the task to do, Otherwise, the effect of the workout will be half the effort.

Push-ups, sit-ups, and buy some equipment, sedan bells, dumbbells, and grip sticks. Genshami.

Wrestle your wrist with your roommate. can improve their physical fitness.

College students talk about how to get fit and how to exercise are determined by a person's hall suspicion characteristics, he likes to play a sign hand so this is the dormitory place, now think about it can only do some sports suitable for the dormitory, can not go up and down, so do some simple sports exercises, guess the spring jumping exercises, etc. are very suitable, and the need for a very small place.

Use some gym equipment with a small footprint, such as dumbbells, tension machines, etc.

In today's society, many college students are paying more and more attention to fitness and exercise. However, due to the restrictions of various conditions, I can't go to the gym often, especially now that the epidemic prevention and control is in place. So many students want to know if there are any exercises and movements that are suitable for doing in the dormitory?

Therefore, it is recommended to do some training at home or in the dormitory. I recommend using dumbbells and elastic bands, both of which have a good muscle-building effect, and both machines are relatively cheap and do not take up spaceIdeal for use in dorms or at home. To achieve the purpose of muscle gain, we should start from two aspects:

One is training,

Push-ups or elastic band push-ups,During the exercise, you should pay attention to the distance between the hands slightly more than shoulder-width apart, the feet should be shoulder-width apart, and the hands should be open outwards and bent at the same time until the chest is about a centimeter above the ground. Exhale and begin to contract constrictedly. Straighten your arms and return to the starting position and repeat.

Generally, about 15 reps per set, 4-6 sets are fine. It can be assisted by elastic bands to double the muscle-building effect.

Squats, dumbbells alternate curls,Each set is performed about 15 times, and 4-6 sets are performed.

Pull-upsIf your body is perpendicular to the ground, your legs off the ground. Bend your knees and cross your calves. Begin to exhale, contract inwardly, and then move your body firmly with your arms until your chin is over the horizontal bar.

Inhale and begin centrifugal contractions. Repeat with your arms straight back to their original position. Each set is performed about 8 times, and 4-6 sets are performed.

The other is nutrient intake.

Muscle gain should still be carried out in a gradual overload and gradual manner. Otherwise, the body will not be able to bear it, but it will be harmful to the bodyChoose high-quality protein, carbohydrates and healthy fats and fats in your diet(rich in unsaturated fatty acids). Recommended dietary energy ratio (carbohydrates:) for men

Protein:fat) is 6:3:

1 or 5:3:2.

The most important thing to gain muscle is protein intakeBe sure to consume enough protein. For food, choose eggs, beef, etc. Protein powder can be supplemented if necessary.

Recommended recipe: 100 g of chicken breast or beef for breakfast and appropriate vegetables. This muscle-building meal combination can basically meet our needs in the morning. For lunch, there is a vegetable salad and boiled beef and chicken breast.

They can better replenish the protein that our body needs. In terms of vegetables, you can pair broccoli and lettuce, both of which are very suitable for fat loss and muscle gain.

The most important thing to gain muscle is perseverance and perseverance. If it's just a whim, it's not recommended to do this muscle gain. Once you choose, there is persistence. I hope everyone wants a dream figure.

If college students want to achieve the goal of gaining weight and increasing muscle in the dormitory, the first thing is to have enough weight-bearing strength training to speed up the muscle gain, the environment of the dormitory is definitely not suitable, there are no congenital conditions, so let's create a good fitness environment, let's talk about what kind of fitness conditions can be created in the dormitory.

2. Create fitness conditions in the dormitory.

1. Strength training.

Strength training can be zero mechanical, but if you have the conditions, it is best to buy a dumbbell, which is conducive to muscle gain, if you want zero mechanical, you can do freehand squats, push-ups, pull-ups and other movements in the dormitory, push-ups can be performed on the ground, pull-ups can be carried out on the doorknob, if you can do these movements more than fifteen times, at this time you can consider gaining weight, increasing weight-bearing, which is conducive to muscle formation.

If you choose to buy a dumbbell, it will be even better, there are many movements that can be done with dumbbells, such as dumbbells on the oblique press, the muscles that can be trained are the upper part of the pectoralis major muscle, triceps, anterior deltoid muscle, dumbbell plank press, you can train to the middle of the pectoralis major muscle, buy a dumbbell in the bedroom, use it for a long time, and the effect is good.

Of course, if you only do the previous these, gaining muscle and weight is still far from you, gaining muscle is to have enough training, since you choose to train in the dormitory, then prove that you must have free time, you can make a fitness plan during this period, such as on Monday, you can specialize in chest training, as well as triceps training, back training and biceps training on Tuesday, in short, find a way that suits you.

2. Develop good eating habits.

First of all, it has been said in principle, as long as your daily food intake is greater than your daily energy consumption, you can gain weight, and with the habit of fitness, you can gain muscle, but how to make a plan that suits you and form habits.

College students in school, is to eat canteen meals, effective calorie ** dishes are the trick to gain weight, you can be on the basic diet, and then add meals, mainly to supplement protein and carbohydrate food, first to gain muscle and weight, protein and carbohydrates must not be less, you just want to be in the canteen "poor food" situation, to supplement enough calories, enough for your daily fitness consumption, protein is mainly obtained in meat and soy food, carbohydrates are mainly obtained in staple foods.

Conclusion: College students can also gain muscle and weight in the dormitory, as long as you use the right method, you can have a good figure, insist on fitness, deepen your love, and find a way to get a good body, whether you are in the gym or in the dormitory, you can find a way to get a good body.