About Strength Exercises 20, About Strength Exercises

Very simple. But just persevere.

I also have personal experience. When I was in junior high school, I was relatively thin and small.

Later, my family took me to exercise every day.

Stick to half an hour to 45 minutes a day.

Start with 30 sit-ups.

Do 30 push-ups.

Squat on the ground 50 times with your head in your hands.

And then over time. For example, it goes up 1 or 2 a day.

Exercise is all about perseverance. You can use after-school time, or after waking up in the morning. Either way. Again, it's important to insist.

Practicing and practicing will naturally grow lumps, that is, harden and appear lines, so that girls will feel masculine and attractive when they see it. It is recommended to get up every morning and do 20-30 crouches (increase appropriately with time) and then jump without any (try to jump as high as possible, it is best to set a goal to touch). That's it, simple and practical, this is a summary, much better than others copying a large article.

The mobile phone is very tired, hehe! I hope it helps you, but you persist!

Carry out weight training every day Now there are weight bearers for sale Then add iron sand bags or special lead blocks to the arms and calves In addition to bathing and sleeping, do not carry weights 10-15 kg first, adapt and then increase, if after half a year, you can still live normally, play and exercise under the condition of carrying 50 kg of weight for the whole body, then your body is at least much stronger than your peers who have not received professional training provided that the body bones grow into perseverance.

Hehe, there are too many people who have your kind of thoughts, but no one can become strong all of a sudden, exercise strength is focused on persistence, if you can't bear the hardship, I advise you to give up as soon as possible, I am practicing dumbbells 20 kilograms, there have been two years, but the arms have become thicker, so the emphasis is on persistence.

<> strength training includes planks, crunches, supine leg presses, push-ups, standing dumbbell flat presses, barbell hip bridges, sit-ups, pulling pullers, frog jumps, running, lying down and balancing both ends, etc.

1. Plank: When doing plank movements, your hands are slightly wider than your shoulders, pay attention to tightening your hips, don't warp or collapse. The chin is slightly tense, the head is in a straight line with the body, look at the floor, and concentrate without raising or shrinking the head.

2. Abdominal curl: The abdominal curl is to bend one's own spine, keep the body curled, the upper back is slightly raised, and the lower back is still close to the ground when you get up.

3. Supine leg press: When doing supine leg presses, lie flat on the ground or yoga mat, keep your body stable with both hands, lift your legs 90 degrees, and choose straight or bent legs according to your personal situation. When training, pay attention to the back should be as close to the ground as possible, otherwise it is easy to hurt the back.

4. Push-ups: Push-ups are a very common action in our daily life, but they are also a very good set of movements for strength training. Although the action is not difficult, but to do the standard to achieve the effect of fitness exercise, we are more imitating the common standard push-ups, one-handed push-ups, jumping push-ups, etc.

5. Standing dumbbell lift: Standing dumbbell flat lift can be completed by front flat lift or side flat lift. In the beginning we stood on the ground, holding dumbbells with both hands and naturally relaxing at our sides.

Once adjusted, use your hands so that they can be raised flat upwards until your arms are parallel to the ground and your hands are straight. Then lower your arms and start again.

6. Barbell Hip Bridge: The upgraded version of the Glute Bridge, lie flat on the mat, roll the barbell above the trainer's iliacium, bend the knees at 90 degrees, step on the front of the pad with the soles of both feet, firmly hold the barbell rod with both hands, and hold the width of the shoulders. Tighten your hips and raise your waist, use two anterior superior iliac spines to clamp the barbell bar to make it jack up, form a straight line, count to 5 at the highest point, and then slowly lower it as a movement.

It is recommended to wrap sponge foam around the middle of the barbell bar to reduce the pressure on the body of the bar.

On the basis of not damaging one's own joints and ligaments, various exercises such as strengthening one's own strength, increasing muscle circumference, and shaping or changing the shape of one's own muscles are all strength training.