How to Exercise Pectoral Muscles and Slim Buttocks Method Between Singles, Don t Barbells

The best thing is to do push-ups, do it in groups, a total of 10 sets, 30 reps per group, don't stand up on the way, you can only use your hands to support it, and it is best to do it at night, because the joints of the human body are the softest at that time. Stair climbing:

Climbing stairs is simple and cost-effective, but because almost every office building has an elevator, everyone is used to taking the elevator, how can they still want to climb the stairs! In fact, there are many benefits to climbing stairs, you can burn calories, and if you step on two stairs at a time, you can engage your thigh and hip muscles and tighten your buttocks.

Push the wall: Keep your legs together, put your hands on the wall, straighten your legs, stretch your buttocks outward for 10 seconds, then approach the wall for 10 seconds, repeat to not only sculpt the curve of the buttocks, but also have the effect of tightening the abdomen, and the lower abdomen will slowly flatten.

Standing squat: It is best to have a bungee rope or jump rope to assist, if not, you can also do it empty-handed. First, step on the bungee cord with your feet shoulder-width apart, hold the rope on your shoulders with both hands, squat down with your hips so that your thighs and calves are about 90 degrees, and then stand up straight after holding a static motion for 8 seconds. As for how many times you should do it, please adjust it according to your personal situation.

That's all I know.

There are many ways to do push-ups with a schoolbag (preferably the kind with bricks in the schoolbag), parallel bars arm flexion and extension is better for the pectoral muscles, dumbbells and birds are also good for the pectoral muscles. Pull up with straight arms on your back (this trick is not very mainstream, but it is very much).

Be sure to take a few minutes to warm up before exercising.

Don't be impatient, the slower and more accurate the movement in muscle training, the more obvious the effect, and the movement is indeed more effective than doing it in a hurry.

People with a lot of body fat must do cardiopulmonary exercises first, such as jogging, swimming, cycling, etc. Do cardio exercise four to five times a week, and do cardio exercise for at least 40 minutes. Resistance training alone won't work, because the muscles you're training are covered with fat.

People with a lot of body fat try not to eat after 9 p.m.

When eating food, try to reduce the amount of starchy foods such as rice, pasta, bread, etcReplace with lean meat, fish, eggs, vegetables and fruits with less sweetness.

Exhale vigorously during exercise and inhale conversely.

When doing abdominal muscles, the muscles of the lower back are antagonistic muscles, so people with lower back problems must see a doctor, do abdominal muscle training must do what they can, and stop when the lower back is uncomfortable.

Another important point is perseverance + endurance + perseverance.

Flat dumbbell push. Chest training. No, it doesn't look good when you practice like this. Of all the muscles, the chest is the most difficult to train.

He is divided into upper, middle and lower. Inner three, outer three. You have to practice.

This movement is practiced only once. If you have enough strength. That's easy to say.

Handstand push-ups. This operation is one of the best exercises for the body. Practice 10 sets a day.

A set of 12. Don't make too much in one group. You won't grow muscles.

Most. 12 pcs. Quite useful.

It also looks very good when practiced. Also pay attention to rest after practice. I usually finish my muscles.

I didn't do any work on this day. Let the muscles get absolute rest.

It should be possible to do chest expansion and push-ups back and forth...

It's better to buy a barbell anyway.

Pectoral muscles

The way the troops do it is to strike.

If you want to practice, I will beat you.

I also want to know what I know + I hi

Do barbell squats.

1. The first choice for exercising the buttocks is to use barbell squats to exercise, freehand squats are useless, they must be weight-bearing squats, and the squats themselves are particularly deep exercises for the pelvis, buttocks, and the back of the thighs. It is also the best choice for women to exercise their buttocks.

2. Barbell squats should pay attention to the fact that the back must be straight, and suddenly, the knees can slightly exceed the toes, but not too much, if too much, it will become a forward leaning forward, which is very easy to be injured. Beginners can practice the movements with their bare hands first, adding weights.

3. Barbell exercise is generally divided into 4-6 groups, 15-20 reps per group. Rest for 30-60 seconds between sets. Pay attention to stretching your muscles after a workout. At the same time, pay attention to supplementing high-protein foods in the diet, such as chicken breast, milk, etc.