How to keep fit and exercise muscles?

1, practice dumbbells and push-ups, and do 8 to 10 groups every day until the muscles in each group can't hold up, with an interval of 1 to 2 minutes. At this time, you should stretch your muscles and breathe fully. Stick to it every day, but don't practice the same muscles every day. You should exercise the same part of your muscles every other day because you need enough rest.

2. Sit-ups (exercise abdominal muscles): You need to stick to it every day, at least 60 times a day. Can be divided into 3 groups, each group of 20, each group interval 1 to 2 minutes.

3. The increase of intake can also promote muscle growth. During this exercise, you must eat a little more than before. If you want to grow muscles, you should eat more foods rich in protein, such as milk, eggs and fish.

Extended data:

Precautions:

1. Necessary warm-up activities: The more relaxed muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce the chance of injury, so it is best to spend 5- 10 minutes to make your body fully active and feel a little sweaty.

2. Extremely necessary stretching exercise: stretching exercise after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching exercise is to help relax muscles, thus preventing muscle soreness the next day.

3. Overloading weightlifting: If you blindly try to lift more than the body load, it may lead to muscle strain, sprain and even back injury. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times.

Baidu encyclopedia-fitness

Baidu encyclopedia-muscle