How to Tone Whole Body Muscles Home Edition ?

Upper arm biceps exercise 1 Stand with your feet shoulder-width apart, knees slightly bent, and upper abdomen to tighten your muscles and keep your back straight. Place your hands in front of your body and hold a heavy object, such as a water bottle or a book. 2 Bend your elbows and slowly lift the weight to shoulder height, hold this position, and slowly lower your hands back to the original position.

Do about 12 to 15 reps of exercises for the muscles and triceps in the back of the upper arms 1 Stand up straight, open your feet shoulder-width apart, press your abdomen, tighten your muscles, and straighten your back. Hold a weight in one hand, first raise it above your head, then bend your elbows to bring the weight behind your head, and raise your upper arms in a straight line with your body. 2 Straighten the bent arm so that the whole arm is in line with the body.

Hold this position for about a few seconds before returning to your original position. Do this about 15 to 20 times each time. Shoulder deltoid exercises 1 Keep your upper body straight, your knees shoulder-width apart and slightly bent, and hold a weight in each hand, such as a water bottle or book, and hang it at your sides.

2 Slowly raise your hands horizontally to the side of your shoulders for a while, then slowly lower your hands back into the original position. Do this about 12 to 15 times each time. Exercise of back muscles 1 Stand with your feet shoulder-width apart, bend your knees slightly, bend down so that your upper body is parallel to the floor, and hold a heavy object in each hand, such as a water bottle, book, etc., naturally drooping and perpendicular to the ground.

2 Raise your upper arms to the side and back to a position parallel to the ground, with your hands in front of or on your chest and legs in their original position. Hold this position for a while, then slowly lower your hands back to the original position. Do this about 12 to 15 times each time.

Chest Exercises 1 Push-ups are the best chest exercises when you don't have any equipment, and you can do the following: face down, hold the ground with your palms and your hands straight, slightly wider than shoulder-width apart; Keep your feet straight and press your toes against the ground, supporting the weight of your body with your palms and toes. 2 Bend your hands and lower your body parallel to the ground, close to the ground or touch the ground, pause in this position, and then straighten your hands back to the original position.

Do this about 12 to 15 times each time. Exercises for the abdominal muscles 1 Sit-ups are exercises that are best used to train the abdominal muscles when there is no equipment, and the method is as follows: lie flat on the ground face up, with your back straight, your legs bent, and your hands at the sides of your head.

2 Stretch your shoulders firmly towards your knees, hold this position for a while, and then slowly return to your original position, exhaling when you get up and inhaling when you come down, repeating about 20 times. Thigh muscles exercise 1 Stand up straight, open your feet to shoulder width apart, hold a weight that you can bear with your strength, such as a mineral water bottle or dictionary full of water, lift them to shoulder height, force your abdomen, tighten your abdominal muscles, and straighten your back. 2. Bend the knees at a bending angle of no more than 90 degrees to avoid injuries to the knees and back; Keep your upper body straight, and this position lasts for about a few seconds before returning to your original position.

Do this about 15 to 20 times each time.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

You have nothing to do and lie down, this is the best, this is the best way to exercise the muscles of the whole body, for people who have no money.