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Anonymous users2024-02-12It's easy to get the right moves.
60 push-ups a day, divided into five sets of fifteen, with a one-minute break between sets, if fifteen is easy for you, then only need to rest for about 30 seconds to 45 seconds. 30 pelvic lifts, divided into... I don't know how strong you are, and I don't know how to arrange this for you, so I'll tell you about this later.
Zama step, 10 minutes, the body and hips are 90 degrees, the hips and calves are 90 degrees, if you can't stand it, it will be halved, because this requires a solid foundation, and ordinary people can't do it, so five minutes. There are also squats, do 45 at the beginning, after every three trainings, increase five, slowly accumulate, squats are not grouped with you, suddenly a large amount of exercise, will cause muscle pain for several days, it is recommended to group, group on 3 groups, 15 per group, rest for 30 seconds between groups, to give the muscles time to rest, the muscles are at rest.
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Anonymous users2024-02-111: Brisk walking, or running, when you get off work, you can choose to get off two or three stops in advance, and then take a brisk walk or jog home. The distance you choose should not be too short, 10 to 30 minutes to get to your home is appropriate, you can choose 10 minutes at the beginning, and slowly increase the time.
Two: squatting in the ground, frog jumping. These two types of exercise can exercise your waist and leg muscles well, and can also exercise kidney function, and you don't need any place to do it, you can do it at any time.
Three: Skipping rope, skipping rope is the best exercise method, which can involve most of the muscles in the body. And it can also be a good exercise for your own lung capacity.
Four: Push-ups, this can quickly exercise your upper body muscles and relieve shoulder soreness. It is possible to practice 3 sets of 10-25 per day.
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Anonymous users2024-02-10Running (universal), sit-ups, handstands, push-ups (fastest results).
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Anonymous users2024-02-09Long-distance running and pull-ups are also good Personally I like to jump rope That's all...
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Anonymous users2024-02-08Belly dance, hip-hop dance, supine gymnastics, push-ups.
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Anonymous users2024-02-07In the equipment-free fitness can practice the content on "Prisoner's Fitness". According to the exercise method in this book, you don't need equipment, and you don't need much space to get in shape. For example, push-ups can exercise the pectoral muscles and triceps, handstands to exercise the shoulders and triceps, pull-ups to exercise the back and biceps, hanging leg raises to exercise the abdomen, squats to exercise the lower limbs and so on.
Prisoner Fitness teaches people how to train muscles with bare hands, and the difficulty of the movements is divided into six levels (for example, there are six push-ups of different difficulties), which is suitable for exercisers of different levels. Link.
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Anonymous users2024-02-06Very skinny, use the junior one :
Week 1, pectoral muscles + triceps: push-ups: high, medium, low each group (hands wider than the shoulders) each group of exhaustion. Don't go for quantity, do it standardly.
2. Abs: Refer to the 8-minute abs exercise online.
3. Biceps brachii + latissimus dorsi: pull-ups, 4-6 groups. If there is no horizontal bar, alternate dumbbell curls, 5 sets. The weight of each group should reach exhaustion of no more than 15 reps and not less than 8 reps.
4. Legs: At first, I recommend that you do a weightless squat, that is, a squat. Each set of 50 sets, 3 sets. This can mainly increase your amount of food, and then carry a barbell or girlfriend with a large weight in the future.
Finish it all for about 1 hour, with a 30-3 minute break between sets. It's best to wait 48 hours between workouts to allow muscle growth.
Jog for about 40 minutes. The benefits of aerobic exercise are better than strength training, it can improve cardiorespiratory capacity, mental relaxation, remove waste from the body and muscles, burn excess fat, increase your meal size, etc.
Sunday, closed.
You should be very hungry after 40 minutes of each workout, eat more rice and high-protein foods, don't think that you are skinny and desperately eat high-calorie and high-fat foods, and then you will be fat, fat and muscle are two substances that will not be converted. Change the milk to soy milk (thicker).
Diet: At present, the most important thing for you is to increase the amount of food, I was very thin at the time, and I ate 5 catties of rice for 3-4 days after exercise (excluding breakfast) chicken, duck, cow, sheep, fish, lean meat, eggs, all legumes, and eat more of these proteins and fibers.
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Anonymous users2024-02-05Eat less meat and more vegetables. Do more exercise, such as push-ups. Sit-up..
Jogging.. Swim.. Play..
But I'm more inclined to ride. You can ask a friend to go out for a ride. You can get the release of body and mind, and you can also **.
Best of both worlds.
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Anonymous users2024-02-04Let's go, I think it's the most helpful for you right now.
A well-known gym equipment brand?
Tens of thousands of indoor and outdoor fitness equipment installations have been done at the Tree of Life sports facility. Indoor and outdoor fitness equipment** a piece is about a few hundred yuan, and the fitness equipment ** mobile phone is >>>More
Fitness equipment includes dumbbells, abdominal muscle wheels, horizontal bars, parallel bars, hanging rings, skipping ropes, arm power bars, etc. You can go to the sporting goods store.
It only takes 30 minutes a day to implement your cost-effective fitness program. >>>More
If you want to train your pectoral muscles, you can buy a pair of dumbbells, adjustable, your chest can fly birds and push-ups, 8-12 per group, rest for 1 minute in each group, do 6-8 sets, you can do pull-ups and dumbbell rows on your back 8-12, 6-8 groups, biceps can do curls, three heads do arm flexion and extension, the number of arms can be 15 to 20 times, because the biceps brachii and triceps brachii are opposing muscles, so the effect will be better when you put them together, you can do arm flexion and extension immediately after doing curls, such as reverse push-ups, Abdominal muscles can do 200 sit-ups divided into 4 groups of 50 each, each exercise is 1 hour is appropriate, you can divide muscle groups according to the plan to exercise, my plan is a day chest, shoulder, trapene, abdominal muscles, and then rest for 1-2 days to practice the back, biceps brachii and triceps, forearms and abdomen, and then rest for another day and then practice, with the same muscle group 2 times to exercise more than 48 hours apart. Let him recover, diet, just after the workout is recommended to eat vegetables and fruits, bread and other alkaline foods to maintain the body's pH balance, you can eat meat, fish and the like at the next meal, the exercise time is appropriate in the morning or afternoon, thank you! >>>More
I just don't have the equipment to do the exercise, I go to run for about half an hour every day or every other day, and then do some crunches, sit-ups, handstands and leg presses, I have persisted for more than a year, I feel that the muscles in my body are very good, hehe, I am more confident and like to do sports now.