There are 20 equidistant push-ups, 20 wide push-ups and 20 elbow push-ups from home. After each movement, rest for 8 seconds, then rest for 30 seconds and start crocodile push-ups and climb 30 times.
Rest for 30 seconds and start standing dumbbell push-ups. /kloc-After 0/5 times, put down the dumbbell and rest for 8 seconds. Start lifting dumbbells 15 times. Then put down the dumbbell and rest for a minute to prepare for the next round. If you feel tired later, you can appropriately reduce the number of times and increase the rest time. After three rounds, you can practice several groups of side lifts. (The weight of each movement should be effectively adjusted and distributed according to one's own ability. )
Second set
Dumbbells bend back, bend back and stretch back alternately on the stool. When standing, both hands and the back arm of the neck bend and stretch, and the dumbbell arm bends and stretches with one arm. We carry out distribution training according to our own situation, choose the right weight, and the number of times depends on our exhaustion. Each group has a rest for 30 seconds, one round for one minute and four rounds.
Episode 3
Hold the parallel bars, hold the wide pull-ups forward, hold the pull-ups in the opposite direction, rest between each group for 15 seconds, the number of times in each group shall be subject to exhaustion, rest between each round for 1 minute, and cycle for six rounds.
The fitness instructor's suggestion for gaining weight is 1. Prepare equipment or start working out at the gym. Because bodybuilding training can not only increase muscle and weight, but also greatly improve body shape. At the beginning of training, because the muscles have never been strongly stimulated, the training effect in the first three months will be obvious, and you will see a brand-new yourself.
2. Nutrition. The purpose of fitness is to strengthen physical fitness and increase muscles, which needs rich nutrition as the backing. In short, scientific training methods+rich nutrition+unremitting efforts will make you stronger and stronger.
How do thin people gain weight?
One: Go to bed on time: Go to bed at 9 o'clock every day. Generally speaking, around 9: 30, you will let yourself fall asleep. If you work too much, you will usually fall asleep after 10, but once you exceed 1 1, you will not gain weight.
Two: get up on time: people who want to be fat have to get up. Every morning, the beautiful sunshine will wake us up through the curtains. Get up and freshen up, choose clothes for work, Doby dog, have breakfast, chat and see the scenery. The busy and leisurely morning began.
Three: Broad-minded and naturally fat: Try not to bother yourself with big things. Cry, shout, spill on the floor, kick your feet-sleep until dawn. As a result, insomnia was cured. It's hard not to be fat.
Four: Drinking water will also make you fat: Drink at least 8- 10 glasses of water every day to replenish water to your body, detoxify and nourish your face.