Do full-body muscle exercise at home. If you want to develop your whole body muscles quickly, you must standardize your movements, otherwise you will only get twice the result with half the effort. Protect yourself while exercising. How do you exercise your muscles? Share with you the whole body muscle exercise at home.
Whole body muscle exercise at home 1 Compared with girls, boys have less subcutaneous fat, bigger bones and thicker muscle fibers. Therefore, the exercise recommended to all beautiful men is mainly to exercise the whole body muscles, so that you have a sense of security that fascinates girls.
1. This action can exercise your arm and leg muscles. Remember to wear non-slip sneakers when exercising, which will be safer. It can also exercise your muscle control.
2. Jumping and lunging can exercise leg muscles and consume more calories. It is worth noting that lunge squats need to keep both front legs and rear legs at 90 degrees, so as to really exercise leg muscles. Remember to put on a yoga mat!
3. In-situ lunges and squats have the advantage of eliminating the standard question of whether to pay attention to the front and rear feet every time. The disadvantage is that one party may have finished it in the early stage, and the other party can't do it at all. Beginners can try to lunge in place first, and then jump forward.
4. This action can help you exercise the core muscles and the abdominal muscles on both sides. Seemingly simple, it is actually very tiring to do, and you need to adapt yourself slowly.
5. Narrow-pitch push-ups, push-ups are one of the necessary actions for many people who exercise at home, and narrow-pitch push-ups are the least common among push-ups. It can exercise your chest muscles, core muscles and arms. Pay attention to the prisoner fitness WeChat platform: qiutujs, reply to your body information, and customize your fitness plan for you.
6. Push-ups, mainly for chest muscles and core muscles. 7. Exchange intermittent push-ups. Push-ups at different intervals have different exercises for chest muscles. Wide interval push-ups can make the joints between your arms and chest muscles stronger, and normal intervals can "abuse" your chest muscles. Push-ups with high hands and feet can exercise the lower side of your chest muscles, and push-ups with low hands and feet can exercise the upper side of your chest muscles. These push-ups can be performed alternately.
8. Squat, male exercise squat can not only exercise leg muscles and hip muscles, but also improve male sexual ability. Of course, this is another story. After all, good health is our goal. The essentials of squat:
Keep your upper body straight;
Feel the hips tighten when squatting;
Try not to exceed your toes with your knees;
When squatting to the lowest point, the thighs should be parallel to the ground.
9. This action mainly exercises your abdominal muscles and your arms. Supporting leg lifts can help you exercise two muscles in the lower abdomen that are difficult to show.
Whole body muscle exercise at home 2 1) push-ups. Don't put anything on the front and back. The distance between your hands is slightly wider than your shoulders. Your chest should almost touch the ground when you go down. This action mainly stimulates the middle part of the chest muscle, followed by the toe of the deltoid muscle and the triceps brachii (that is, the opposite muscle of the biceps brachii, for newcomers who don't know).
Just do three groups a day. If a group can do 12 times by themselves, put a little weight on their back, such as a dictionary.
Push-ups with hands too high. The main exercise is the upper part of the pectoral muscles. Newcomers don't have to do it because you don't have chest muscles. Exercise the middle part of the chest muscles first. This action is to further improve your chest and belongs to an advanced exercise program.
Lift your feet. Exercising the lower part of the chest is also an advanced exercise, and newcomers don't do it.
2) The distance between hands is wider than shoulders. Mainly exercise the triceps brachii and the inside of the pectoral muscle.
To exercise at home, first do three sets of wide-hand push-ups and then do three sets of narrow-hand push-ups. Students with spare capacity, two movements and five groups per movement are enough, not the more, the better. You should give your muscles strong stimulation in the shortest time. If your training time is a marathon, you will only consume a lot of physical strength, and the hormone secretion time during exercise is about 1 hour. If it exceeds this time,
2. Pull-ups. It is also the second all-around warrior project, which builds perfect back muscles and strong biceps brachii. Exercise method is the same as above. Mainly stimulates muscles, forehand pull-ups, mainly stimulates teres major (muscles behind the armpit), upper and middle latissimus dorsi, biceps brachii, brachialis and forearm muscles. This action requires a high initial strength. Novices who can't afford it can practice hanging bars first. In addition, it is recommended to buy two dumbbells. After this action, it is recommended to bend three sets of dumbbells to fully and thoroughly stimulate the biceps brachii. The two movements are simple, convenient and effective, and do not exceed 40 minutes. Done ~
3. Squat. There is no barbell at home, so you can get a dumbbell (dumbbells can be bought on Taobao or in a nearby supermarket). Just take a dumbbell in your hand, stand up and squat down. It's simple. The most important thing is that when you stand up, your waist must be perpendicular to the ground and don't bend up together. On the one hand, it will cause great stimulation to your waist, on the other hand, the strength borne by the leg muscles will be decomposed by the waist, so you should squat as slowly as possible. If you squat fast, then you must use inertia to get up, which is meaningless. The deeper you squat, the more you can stimulate the gluteus maximus. Just do five groups.
4. Sit-ups. Lying on your back in bed with your legs crossed is like sitting in a chair, feeling your body pressed backwards. The feet cross at the ankles. Cross your arms on your chest, keep your eyes on the ceiling, and don't touch the bed with your shoulder blades. Note: the range of activities is very small. If you feel the abdominal muscles tighten, you can stop. You can hit your right knee with your left elbow, or hit your left knee with your right elbow to develop the abdominal oblique muscle. Each group can do it 20-30 times. Pay attention to the action must rise and fall slowly, in order to achieve the maximum stimulating effect.