How to do strength training at home?

Every man hopes to be a muscular man grown by a woman. Having a muscular body is a kind of strong beauty. However, many people have to go to work during the day and do not have enough time to exercise. They do not have any muscles on their bodies. Instead, they grow a lot of fat, which seriously damages their personal image. How to do strength training has become a concern for many people. Let me introduce to you some methods of strength training at home!

1: The best way to train your abdominal muscles is to do sit-ups. Do 100-200 sit-ups each time, 20-30 as a set. Do at least 5 sets, depending on your individual situation. You can add some weight appropriately, such as holding a dumbbell or a discus and placing it behind your head, which will be more effective.

2: Push-ups can also exercise your abdominal muscles. Remember when exercising you must not do it all at once until you are tired. Do it in groups to be effective. Generally, do about 100 each time, divided into at least 5 groups, depending on your own situation.

3: Hold your hands high so that your body hangs vertically in the air. Use your waist and abdomen to lift up so that your legs are 90 degrees to your upper body. Be careful not to shake your body and do not exert force on other parts of the body. Do this in groups.

4: If you have too much abdominal fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles show off better. Training the abdominal muscles is different from training other muscles. You have to stimulate them constantly, so you have to work yourself to exhaustion each time to achieve the best results. The best interval in between exercises is about one minute. Do about 6 sets. Second, the diet should focus on strengthening high protein and high fat. The peak of protein intake is about half an hour to one hour after each exercise. Pay attention to eating high-protein foods. .

Chest muscles: Use dumbbells to do bench press and supine flyes (Note: the dumbbells must be of adjustable weight. That is to say, after you train for a period of time, your muscles will grow very quickly, but the human body has a strong ability to adapt. After 6 exercises, if you use the same weight again, your muscles will grow very slowly or even stop growing.) Dumbbell supine flyes. Puller chest press, these movements are all to exercise the upper chest muscles. You have to make a training plan. Don't just train your chest muscles, you have to train other muscles as well. Abdominal muscles: V-shaped at both ends. (Practice once every other day, 4 sets each time, 10 in each set, and increase the number every month).

Through the editor’s introduction above, you will find that as long as you want to do strength training, there are ways and methods to exercise anywhere. You don’t need any reason to exercise, you just need the determination to stick to it. If you do strength training at home, you need to stick to it. Only by persisting can you achieve better results. Try to do it according to the introduction above!