Junior high school winter vacation without equipment muscle exercise program upper limbs, abdominal

In fact, strictly speaking, when junior high school students who have not yet fully developed and matured engage in physical exercise, there should be professionals who do a physical examination first, and then formulate a targeted plan. You can go to the health department of a regular hospital and ask a doctor to help you develop this plan. Or there's a muscle net in there, and there's something in it that might help you.

Focus on two key points: science and systems.

Don't count! Stick to it yourself, do it fast, and then do a few more! Or I say 100, can you?

There are two important aspects of muscle training, one is to let the muscles reach the fatigue limit, and the other is to supplement a lot of high-quality protein! Of course, you can also exercise your chest muscles and abdominal muscles without gym equipment, after all, you are a student, and your exercise time is limited, so you must arrange your time reasonably! Pectoral muscles can be exercised with push-ups, abdominal muscles can be done with sit-ups, of course, you have to find professional guidance for details!

You can also explore it yourself, try to exercise for half a month or a month according to a certain action or way, and see how it works! In particular, increase the intensity of the exercise, reduce the number of times (about 8 times), and reduce the number of sets to make the muscle fibers thicker, that is, to make the muscles larger; The low-intensity multi-repetition is shaping, which is generally suitable for women, so that the exercised area becomes proportionate and slim!

Abs can be practiced with sit-ups, air pedals, and at home. However, it should be emphasized that each group should be exhausted, with more than 4 sets at a time. There are many ways to do sit-ups, but it is recommended that you take both hands and feet off the ground at the same time, and touch the toes with both hands, and then slowly put them down, paying attention to the neck to relax, otherwise it is easy to cause pressure on the cervical spine.

This kind of sit-ups can be practiced both on the upper and lower abdomen. It doesn't matter if you can't touch your toes at first, come a little bit, step by step.

Pedaling a bicycle in the air is to lie down and raise your legs to do a pedaling shape, mainly to exercise the lower abdomen.

Abdominal muscles can be practiced every day, and he recovers quickly, but after each exercise, you must relax, otherwise you won't dare to laugh the next day!

Pectoral muscles can be push-ups, and when you want to do it again, you can experience the chest force and adjust the angle appropriately according to the force.

The abdominal muscles are sit-ups, the pectoral muscles are push-ups, exercise once every other day or three times a week, do these two sets of movements four to eight times each time, one minute each time, and then do it one minute apart, exhale or hold your breath when exerting force, concentrate when exercising, and focus your mind on the place where you exercise. Supplement protein after 20 minutes of exercise, milk, eggs, lean meat, etc., beef is best. Keep exercising and wish you the best of luck soon.