Please ask me how to allocate my workout time in such a situation

In fact, it really doesn't matter how long you work, just pay attention to the following three points.

1。Since you don't have the equipment and don't go to the gym, the quality of the exercise is very important, push-ups, sit-ups, you can only do this first, but you must ensure that you do the standard push-ups, you can go up, flat, and down, respectively, mainly exercise the lower pectoral muscles, the middle and the lower part, and there are some other skills that can be slowly explored.

2。Be sure to eat and sleep Fitness is three points of exercise and seven points of nourishment That's why I say that practice is not a problem As long as you eat and sleep well, you will definitely be able to grow flesh Muscles do not grow when exercising, but when they are resting Remember!

3。You have to be persistent, and if it's really boring to just do push-ups and sit-ups, try to find time to go to the gym and get a feel for the atmosphere, and it's also effective.

In short, perseverance, eat and sleep hard, hehe

Anthracene, to put it mildly: muscular strength is to have better athletic ability. If you want to exercise, you should know which part of your body muscles need to be exercised the most, that is, the part where the strength is relatively weak).

It's simple: test a 400m with a stopwatch and try a few standard pull-ups (remember!). Be "standard"!

If you can achieve a 400-meter time of about 65 seconds, you can do more than 3 standard pull-ups Congratulations! Have good athletic ability!

If running is not possible, then focus on exercising lower limb strength and cardiopulmonary function (frog jumping, running at a constant speed); If pull-ups don't work, focus on exercising the upper limbs (pay bench-ups, forehand and backhand pull-ups). Plus some waist and abdominal strength training (back up, side sit-up, sit-ups). It is recommended to practice at night, and only one part can be practiced at a time!

Practice until you feel tired! Given that you're lean, no matter what you're exercising, supplement with high-protein foods right after exercising. ......Physical exercise is important in persistence!

Good luck!

You don't have to eat anything before your workout, get up at 5:30 a.m. and run for half an hour, and if you have time, run for half an hour at 2:30 p.m. It works great!

Push-ups, pull-ups, and sit-ups. Exercise when you have time and eat more high-protein foods.

Is it okay to divide the rest like this? The upper and lateral parts of the even-pectoral muscles are already ok! But the lower and inner side are not yet good! (2) The principle of muscle training (1) Low frequency, large weight, small number. Low frequency. Not for each part.

Squeeze in time, as long as you exercise, not in the length of time, in the quality, at least the exercise is better than not exercising.

Start by scheduling your morning or evening on your own schedule. Then insist on training at least three times a week. The mode of exercise can be selected.

Like the gym or at home. The most reasonable order of exercise schedule is: Warm-up, anaerobic strength, aerobics, stretching.

The warm-up usually chooses brisk walking or joint stretching exercises. The time is scheduled for 5-10 minutes. At least slightly sweating.

After that, strength training is an option. Muscles are burning calories all the time, and every pound of muscle you grow can rest assured that you can eat an extra bite of food. You can refer to the muscular men in the gym.

Not only do they not avoid eating, but they also eat a lot. Calories are burned off by muscles. Girls don't need to worry about becoming muscular women.

Unless taking hormone medications. Otherwise, the little androgen in the girl's body can't be used to grow muscle. However, girls training to strengthen and tighten their muscles will also accelerate the burning of calories.

That's a lot. Strength training is maintained for 20-30 minutes. Basically, it's the time it takes to train two or three muscles in isolation.

After that, do another 15-20 minutes of aerobic exercise. It must not be aerobic first and then strengthening. Pre-workout consumption is sugar rather than calories.

Strength training muscles need to consume sugar, while aerobic exercise burns calories. If the order is reversed, then aerobic is equivalent to doing useless work. After aerobic work, do a muscle stretch for 5-10 minutes.

This is to pull away the muscle fibers and prevent adhesions. More effective in growing muscle and retouching lines. The most obvious disadvantage of not stretching is the toned lumpy calves.

Each exercise is controlled within an hour and a half. An hour or so is best. Too long can cause fatigue damage to the body.

Rest for 2-3 minutes between movements and 60-90 seconds between sets

Do 100-200 push-ups a day.

After a long time, it will be exercised.

Go for a morning run in the morning.

Morning running hours - 1 hour.

Good for the body is not easy to get sick.

There is a skipping rope to do fat loss and muscle building exercises at home. I'll make a plan for you.

Practice four times a week. Each session takes about 30 minutes.

Monday: 15 minutes of skipping rope. It can be divided into 5 minutes and performed three times.

Push-ups are performed in 3 sets of 20 each.

Squat 3 sets of 20-30 sit-ups 2 sets of 20-40 sit-ups Tuesday: Skip rope for 15 minutes. It can be divided into 5 minutes and performed three times.

Supine push-ups are performed in 3 sets of 20 in each set.

Forward bend (hands crossed in front of chest, start upright, upper body bend down, level with the ground, and then recover) 3 sets of 20 each.

Supine leg press 2 sets of 20-40 Wednesdays: rest. Four, five repeats.

1. 2. Content.

**It is recommended to reduce it first to the point where it does not look obvious that it is fat, and start to train muscles Skipping rope is to exercise the calves Non-boxers are not recommended to exercise the main exercise Amateur exercisers recommend long-distance running** 1 hour is enough If you train muscles, push-ups are mainly chest 3 assists Deltoid assists Sit-ups mainly practice the upper abdomen Supine leg presses, lower abdominal pull-ups, latissimus muscles Muscle Assist, Every exercise should be slower to help muscle congestion Each item can be practiced until more than 100 breaths are recommended to carry weights No matter how professional the practice is, we will wait for you to go to the gym.

If you train the whole body, jump rope for 15 minutes, train your legs, jog for 5 minutes, soothe it, and then do three sets of push-ups, ranging from 10-20 depending on your situation, increase it over time, and then look up at 3 sets of sit-ups, ranging from 30-60 in a group, add according to the situation, there are many ways to do push-ups, you can exercise different muscles, abdominal muscles can be exercised, and at the same time, you can exercise your biceps, arms, and pectoral muscles, which are quite tired, pay attention to rest, take a deep breath, and relax.