How to make the stool can increase the weight?

Before we start training with chairs, we have to know a few things, and the reason why we train with chairs is because chairs can play a good auxiliary role, such as assisting us in squatting movements, or helping us to complete single-leg squats. How to assist, I'll tell you today.

First of all, the first action: chair squat, this action can mainly teach us how to squat, without weight, first learn the squat action. This movement is also very simple and easy to learn, first we find a chair, put it behind us, and then raise our hands in front of us, at this time, we bend our legs, slowly lower our hips down, until it touches our chair, this is the movement process of this movement.

When we do this action, it is mainly to exercise our buttocks and legs, and at the same time it can also play an auxiliary role, for some friends who have no foundation, just contact with squats, the first thing we need to do is to need us to master the action, we use chair training, which is very conducive to standardizing our movements.

The second movement: the two-legged squat, this movement will be slightly more difficult than the first movement, this is an exercise of our core stability, and at the same time can also exercise the strength of our gluteal and leg muscles.

When we do this action, first put our hands together in front of our chest, then squat down with one leg, and stretch forward with the other leg, if we don't use the help of the chair, many people may fall for the first time, at this time, we put the chair behind us, once we can't grasp the balance, we can also support the chair, which is also safer.

Well, there are many ways to exercise, in addition to using stools, you can also use other ways, such as heavier boxes or buckets that we can see around us, which can increase our weight, so as to play a role in strengthening the body.

Fix a triangular structure under the stool, or reinforce the limbs of the stool, or if possible, make it a solid stool! Hope it helps!

If it is temporary, it can be supported by thick planks or round wooden piers to increase the load-bearing capacity of the bench.

For example, add a larger wooden pier at both ends and in the middle with slightly thinner wood chips to add wedges one after another, until several wooden piers are really bearing the bench surface, the four legs of the bench should be in a relatively flat state, and the bottom of the bench legs should also be really supported on the ground! If it's land, you have to put the stool legs under the cushion!

Don't have time to go to the gym? Don't have gym equipment at home? All this is not a problem, this set of freehand fitness movements can be exercised to the whole body without any equipment, including the arms, back, abdomen, hips and legs.

Not only can it burn a lot of calories, but it can also play a good role in shaping the whole body!

4-5 sets of each movement, 15-20 repetitions per set. Practice once a day for a month and you'll find that your figure is more bumpy

Action. 1. Precautions: Place your palms on both sides of your chest, and the distance between your palms is about the size of two fists. Arms straight, knees on the ground. Inhale, bend your elbows, and slowly lower your body. until the upper arm is parallel to the dorsal plane. Exhale, exert force in your arms, and get up to restore.

Action. 2. Precautions: Place your hands on either side of your ears, your feet apart, and your heels about the size of two fists from your hips. Exhale, exert force on your abdomen, lift your upper back off the ground, your chin slightly tucked in, and your head should not be lifted too much. Inhale and lower slowly, repeating the movement.

Action. 3. Precautions: Stretch your arms straight and put them on your sides, your feet are about the size of a fist, and your heels are about the size of a fist from your hips. Exhale your hips and push up towards the ceiling until your chest, hips and knees are in a straight line. Inhale and lower slowly, repeating the movement.

Action. 4. Precautions: The elbow joint is directly below the shoulder joint, and the two forearms are parallel to each other. The toes are supported on the ground, and the soles of the feet are perpendicular to the ground. The back of the head, upper back, and buttocks are in a straight line with the heels. Don't slump your waist, don't loosen your abdomen, and don't leak your buttocks.

Action. 5. Precautions: Key points of side support: The elbow joint is directly below the shoulder joint, and the feet are crossed up and down to support the ground.

From the side, the back of the head, buttocks, and feet are in a straight line, and special care is taken not to push the buttocks back excessively. Inhale with your hips on the ground and exhale towards the ceiling until your entire body is in a straight line. Practice on both sides.

Action. 6. Precautions: Stand naturally with your hands on your hips. Inhale and take a big step forward while squatting down with your knees bent.

Be careful to squat with your knees in the direction of your toes, with your front knees not exceeding your toes and your thighs parallel to the ground. Don't touch the back knee on the ground. Exhale the exhalation of the hips and legs, and get up to restore.

Inhale and switch to the other side to practice.

Action. 7. Precautions: Lie on the mat with your legs straight and apart, and your hands straight and apart. As you exhale, lift the opposite hand and leg and inhale and lower. Exhale, lift the other hand and leg, inhale and lower. Be careful not to shrug your shoulders and keep your head up.

This is the freehand whole body shaping movement, especially suitable for people who are not good at equipment training, as long as there is a mat at home, you can practice!

First of all: change the training time to 3 pm to 5 pm, the reason: first, the body is recovering in the morning, and second, the body's blood circulation is better in the afternoon. The faster the blood circulation, the better the congestion effect after muscle exercises, and the faster nutrients such as protein can reach the muscles.

Second: the training intensity is unreasonable. Practicing pectoral muscles and abs twice a day, squats and squats and jumps together, is too demanding on muscles, and it is recommended to practice only once a day.

Reach at least 3 sets per session, preferably 6 sets. Arrange 15 reps per set, if you feel that you can do a lot now, then add weights or increase the number of sets, if you can't meet the requirements of 15 reps + 3 sets, then change the training posture first to make it easier. 15 reps are regular exercises, 25 reps are for stamina, 12 reps are for muscles, and 8 reps are for strength.

If you follow a 15-rep training course, do it for at least four weeks (in four-week cycles). Generally, do a cycle of 15 times, then try a cycle of 12 times, then try 25 times, and then 8 times, that is to say, the high-intensity training should be alternated with 15 times and 25 times of regular training, otherwise it is easy to enter the bottleneck period.

Third: Change your daily training plan and make a two-day plan that you do three times a week with one day off. Such as:

On the first day, you will train push-ups (pectorals, triceps), dumbbell curls (biceps), sit-ups (abs), squats (thighs), and on the second day, you will train pull-ups (biceps, pecs), frog jumps (thighs), and abs (abs + body coordination).

Fourth: Practice with different tricks. For example, you can do regular push-ups, you can also practice arm push-ups, you can keep your feet shoulder-width apart when squatting, or you can be slightly wider than your shoulders (inner thigh muscles) or a little narrower (outer thighs), fine-tuning your training to make muscle training more comprehensive and fun.

Fourth: supplement nutrition and increase equipment.

You don't have to go to the gym to get results like you can at home.

Wearing heavy shoes of more than one kilogram all day long, wearing sandbags with foot rings, and doing various sports you like, of course, can also achieve the desired effect.

Practice sit-ups, push-ups, squats, squat jumps. You can stick to itIt's best to do it to the limit. It's the feeling that your arms or hands are so sore that you want to fall down. It's better to eat less oil. Eat more egg-related foods Eat eggs, not yolks.

When will you be able to do a thousand push-ups a day, and you will be out of the class.

I've worked in a gym before, so it's best not to be superstitious about the gym.

Exercise at home on your own.

1. I have a good understanding of fitness. Nutrition, physiology, and fitness knowledge must be understood. You can learn a lot by reading fitness magazines. When I first started working, I just made up some knowledge.

2. Equipment. I think that's the strength of the gym. But alternatives can be found at home. I have dumbbell barbells at home, which can basically be satisfied.

Third, the effect of fitness depends on one's own persistence, the second depends on the correct method, and the third depends on nutrition to keep up.

If you can, add to your daily training plan.

First of all, whether you're building muscle or **, start your first week with aerobic exercise. For example, running, elliptical, cycling. First of all, you must exercise your physical fitness and cardiopulmonary function.

Supplemented by some simple strength exercises. At first, the strength training in the first month should be done comprehensively, that is, the muscles of the whole body should be trained, but it is not very in-depth training, you ask more people who work out together, and people in the normal gym are still very willing to guide. This month is mainly to correct your movements when you build muscles, and let the muscles get used to it, so as to prevent the muscles from being too adaptable and injuring themselves at the beginning.

Remember, no matter what you practice, weight is not the key, movement is the key, you should stop one day for 3 days to go to the gym normally, and it is best to practice physical fitness one day in 3 days.

After a month, after basic adaptation, targeted muscle training begins. The first is the large muscle groups, chest, back and thighs. Other parts, such as the biceps, triceps, deltoid muscles on the arm, etc., are assisted in the initial stage, and are generally practiced after training large muscle groups.

What specific movements to practice what part, just go to the gym and ask, generally the gym is willing to teach the good practice, because the practice is to show off, if you don't teach you, how can he appear professional.

You can't be tired all the time, you are physically and mentally exhausted, and it is difficult to grow muscles if you don't rest well. The so-called, three points of training, three points of eating, and four points of sleeping, is about the importance of rest. A little aerobic activity is sufficient, and you can do it with a piece of sugar in your mouth to avoid losing too much energy.

Finally, it is necessary to have perseverance, as thin as you are, the strength will not be very great at the beginning, so don't rush to the weight, rather light than fake, and the action must be standard. Timely replenishment of protein and carbohydrates. The thin physique is the same effect as Bruce Lee, and the clarity is very high.

Every time I go to the gym, the first time I work on my pecs, bench press or incline bench press, do about six sets with a moderate weight, you can probably lift 8 to 12 times. Then use two dumbbells, the posture is very consistent, that is, dumbbell chest press, do 4 to 6 sets, pick a weight that can do 12 times per set, and then practice the pulley puller to clamp the chest, also 4 to 6 sets, 12 reps per group. The second time, train your back muscles, do 4 to 6 sets of upward movements, and when each group is exhausted, you can find a partner to hold your calves.

Then practice the attached barbell rowing, ask the coach in the gym to show you the correct posture, the number of other sets, the number of times is the same. Finally, practice the seated pulley pull-down, the number of other groups, the number of times is the same as above. The third time you practice the thighs, weight-bearing squats, which must be protected by someone, do six sets of 15 reps each.

Then you can do the kind of machine that pushes the thighs forward or the kind that sits on the sloque, and do four sets of 20 reps each. Finally, ride a bicycle machine for more than half an hour to an hour, which can also be regarded as aerobic exercise. After the first two exercises on the pectoral and back muscles, run on the treadmill for another 45 minutes.

These are relatively simple and straightforward. In particular, if you want to lose belly, you should pay special attention to running, and you should swing your whole body to run. If you still have some stamina after running, you can add a few sets of sit-ups.

How good it is to go to the gym, hire a trainer, spend some money to get a plan, I can't see you, how can I give you a plan. I don't understand the truth of prescribing the right medicine. If you don't have any specific training plans, you can buy a magazine by Mr. Bodybuilder, which contains these so-called NB plans.

Then you start practicing, and after a while, you will find out that those so-called martial arts cheats are not for everyone.

There are also a lot of people who claim to be professional coaches, and they write a big article for you, which is not suitable for you and not to mention, can he tell you the technical points of all the movements? If the number of words that can be used is not less than 10,000 words, and they are all dead terms, you can understand it or not, and if you can do it, you are uncertain. The same movement, the technical point is not mastered well, or if it is not right, you can't practice the body shape you want, and you can really use words or imitation to become a person who can become a talent by adding muscles, and the world is a big man.

In fact, if your problem is simple fat loss, this plan is not difficult, but the first thing you should be given is a diet plan, not a training plan. If you don't eat right, it's useless to practice more. But you want to build muscles, and your weight is quite right.

A muscle-building program should be done. You say that you have a small belly, which proves that there is a lot of fat, so how can you gain muscle and lose fat at the same time, the focus is not on training, but on diet.

You can believe what I say or not, listen to the advice of experts. As for those training plans, I can responsibly tell you that they are all given by junior coaches who have just entered the fitness circle. It's okay for the layman.

If you have read the training plan in a bodybuilding magazine, you may wonder about one of the units, that is, its value needs to be determined by your actual maximum weight, but we, on the other end of the network, no one knows what your true maximum weight is, how to determine your training weight? Estimate?! Absolutely impossible, no matter how authoritative this coach is, he can't estimate it accurately.

Then this value can't be determined, your training weight is unknown, training weight is quite important in training, and what number of sets is too superficial. Space is limited, so please consider it.