How to build muscles at home, how many push ups and sit ups to do each day

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 this weight is 12rm for beginners. Therefore, exercisers of different degrees should do push-ups of different intensities to gain muscle more effectively.

You are given five push-ups: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in order of intensity). Beginners can do inclined push-ups or standard push-ups, and change movements when they can do more than 15 standard push-ups.

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

Week 1: Please choose the appropriate training column based on your test results, and rest for 60 seconds (and increase if needed) between each level for the first day, less than 5 times.

6 - 10 times.

More than 10 times.

Level 127

10 level 227

Level 10 325

8 Level 424

6 Level 5 try to do, but not less than 3).

Try to do it, but not less than 5).

Try to do it, but no less than 7).

The next day, take a 90-second break between each level (and you can increase if needed) for level 149

12 levels 238

12 level 326

Level 10 425

10 Level 5

Try to do, but no less than 4).

Try to do it, but no less than 7).

Try to do, but not less than 10).

On the third day, take a 120-second break between each level (you can increase if needed) for level 1510

15 level 248

13 level 348

Level 10 435

10 Level 5

Try to do it, but not less than 5).

Try to do, but not less than 10).

Try to do it, but not less than 15).

You should have reached your work plan and easily reached your goals in the first week, so that you can start the second week with hope. However, it is possible that you will adjust your training plan for special reasons, and I will recommend that you either retest or start again with the first week of training. You'll most likely be surprised at how strong you are now and eagerly start the second week of training with the momentum of the first week.

The training of muscles is about the feeling of strength, and if you are not very tired, it will have no effect! Beginners can do push-ups, you can do it step by step, don't be in a hurry, you can do it in groups, 8-12 per set (depending on your strength level), 40 seconds rest between sets, 6 sets, you can do it every other day, or you can do it for three days in a row and rest for one day. The body needs to increase the intensity after adaptation!

You don't need to practice every day, just once every other day. But the pectoral muscles are divided into two parts, so you must practice them all when you exercise, as for how many are not specified, don't blindly pursue quantity, more importantly, quality, the standard is exhausted at one time!

Upper chest: Feet raised parallel to shoulders, hands slightly wider than shoulders.

Lower chest: 20cm high with both hands shoulder-width apart.

Thickness: One set of equal shoulder push-ups.

Density: 1-3 min rest between sets.

Breathe: Inhale as you go down and exhale as you hold up.

Relax: Quickly shake your hands + punch your fist.

Everyone's physical fitness is different, even if you are a beginner. Do as much as you can! Push yourself to your limits! For example, if your limit is 50, make one more next time!

15-20, 3-5 groups, and if you still have the strength, do arm braces and pull-ups.