If you are too thin, it is difficult to exercise long muscles.
If it is normal, you should gain weight and muscle through diet and fasting. Eat more high-protein foods, such as meat, eggs and milk, and eat vegetables at the same time, otherwise it will be malnourished.
Strength training should be adopted in sports.
Heavy, less.
The weight depends on individual circumstances. One breath can be 8, but not 12. Do 3-5 groups
These are the basic indicators.
Specific as follows
breast
It's best to go to the gym. Simply push-ups. Don't do more than 20 at a time, or you won't grow muscles. Carry heavy objects (e.g. carrying a bag with heavy objects-books, etc.). ), increase strength and decrease quantity. Each group takes a break at intervals, does exercise and stretches the exercise area. A * * * Do groups 3-5. 2-4 days a week, not every day.
abdominal muscle
The simplest nature is sit-ups. But watch your posture. Incorrect posture will do harm to your health.
It's best to lie flat-your knees are bent 60-45 degrees and your feet are on the ground. Hold the earlobe with both hands (don't pull your back neck! )-Push your abdomen, not your pulled ears.
Initial training, 10 group, interval 1 min, stretching abdomen for 4-5 groups. In the future, if you feel that your health permits, you can gradually increase it to 20 in each group, with an interval of 1 minute, and continue to work in 5 groups. Taking abdominal acid swelling as an index
Deltoid, dorsal, biceps brachii and triceps brachii
All upper limb exercises can exercise deltoid muscle. If it is not enough, it is recommended to carry it horizontally. Side back lifting can also cut off the effect of food on back muscles. Any heavy object held by hand can be used to exercise upper limb muscles.
How to do pull-ups when there is a horizontal bar (forehand and backhand, the bar behind the head can exercise different parts and feel for yourself)
Arm muscle
Grip strength and torsion training
Grip strength-100 Quick empty grasp, the sooner the better.
Twist-find a crossbar with a rope tied to it and a heavy object falling below. When the hands are dry and twisted, the weight rises, slowly drops, and then rises.
If you repeat the above two moves until the forearm is sore and swollen into a group, you can repeat 3-5 groups.
While exercising muscles, it should be noted that each group should try to stretch the muscles in the front exercise area every once in a while.