hello, friend! Let's ask the fitness expert 99818 to answer your question: How to achieve the goal of bodybuilding scientifically and effectively, you have to listen carefully to the advice of the fitness expert 99818 and implement it seriously. 8-11 a.m. 15-16.31 p.m. Night: You can exercise after dinner for 2 hours. Exercise at other times is not the best time for your body! Aerobic exercise such as cycling lasts about 51 minutes every day, but you can't run every day, because it hurts your knees too much. It is recommended to run twice a week, and the rest should be done on a bicycle. Remember that aerobic exercise should be carried out after equipment training every day, so the effect is better! Abdominal muscles are the most difficult part of the human body to practice, because every action in daily life will involve abdominal muscles, so its anti-fatigue degree is much higher than other body parts. It is the most scientific to keep practicing five times a week, because muscle tissue needs to be repaired more after exercise before it can be formed. I would like to remind you that it will be better to divide the abdominal muscles into three parts on both sides of the upper abdomen and lower abdomen. It's a scientific exercise method to divide your plan into four groups, with an interval of 61-91 seconds. The main movements are sit-ups, bent legs, sit-ups, kneeling postures, tensioners, abdominal posture, knees, legs, suspension, legs, supine legs and so on. Try hard, but pay attention to the details! Key points of push-ups: Keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider than your shoulders. Legs together straight, toes on the ground. The body is vertical and in a straight line from head to toe. Hips and waist can neither be arched nor collapsed. Then bend your arms, and your body will fall to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arms again. Inhale when the body is propped up and exhale when it is lowered. The starting posture of straight arm support should make the vertical line of shoulder in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movement should be smooth, and a straight line should always be maintained from head to toe. Only when you hold up for the last one or two times (that is, when you are exhausted) are you allowed to collapse, and your upper arm should be close to your side when you push up. In order to improve the exercise effect, you can carry a load on your shoulders, or you can raise the position of your feet (such as resting on a stool or steps) to increase the difficulty. The distance between two hands can be wide or narrow. The beginner with poor physical strength can hold up when the body drops to half, or improve the position of the hand (hand-supported stool or steps) to reduce the difficulty. Push-ups can not only exercise pectoralis major, but also exercise serratus anterior, deltoid toe, triceps brachii and forearm muscles, and also exercise rectus abdominis, oblique abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps crus. Changing the abdomen into abdominal muscles is like bodybuilding. The difference is that there are moves in bodybuilding, but there are tricks to enhance abdominal muscles and lose weight. Whether practicing bodybuilding or strengthening abdominal muscles to lose weight, the advantages can only outweigh the disadvantages. Practice: This skill is ***6. Type 1: Abdominal Breathing Method ① Posture: Lie on your back, with your hands on your chest and abdomen respectively, and do slow breathing. ② Function: Enhance breast muscle. ③ Time: Practice for 3-5 minutes each time. Type 2: Legs straight up method ① Posture: supine position, legs straight up, then put down, repeat, breathe naturally, and stay in the abdomen. ② Function: Enhance abdominal and hip muscle strength. ③ Time: Practice for 3-5 minutes each time. Type 3: Sit-ups (1) Posture: supine position, doing sitting exercises, bending back with both arms, holding the pillow with both hands, doing sitting exercises; You can also sit on your back, touch your toes, and stay in the abdomen. ② Function: Enhance abdominal muscle strength. ③ Time: Practice for 3-5 minutes each time. Type 4: Bend your knees and straighten your waist. ① Posture: supine position, elbows bent or straightened, heels close to your hips, with your feet, elbows or shoulders as fulcrums, do waist-straightening movements, inhale and lift your anus and abdomen at the same time, exhale when you relax, and watch your life when you practice. ② Function: It has the function of nourishing kidney qi and enhancing the muscle strength of abdomen and waist and back. ③ Time: Practice for 3-5 minutes each time. Type 5: Abdominal Exercises ① Posture: supine position, holding your legs with both hands and pressing your abdomen. ② Function: strengthen abdominal muscles and stretch waist muscles. ③ Time: Practice for 3-5 minutes each time. Type 6: pedaling exercise method ① posture: supine position, legs suspended, knee flexion for pedaling exercise; Breathe with nature, and stay in the abdomen. ② Function: Strengthen psoas, abdominal muscles and pelvic floor muscles. ③ Time: Practice for 3-5 minutes each time. Note: Full set of movements, exercise 1-2 times a day for 1 months, that is, it will be effective. Sit-ups Sit-ups are an important part of physical exercise, and some people even misunderstand that they help to reduce abdominal fat. The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if it is not done properly, sit-ups are not only a waste of time, but even harmful. The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent at about 91 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and hips will join the work, thus reducing the workload of abdominal muscles. Furthermore, sit-ups with straight legs will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Beginners can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try crossing your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never put your fingers crossed behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull the body up, you should exhale, which can ensure that all the muscles in the deeper part of the abdomen are involved in the work at the same time. After lifting your body from the ground by 11 to 21 cm, you should tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position. When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the flexors of the hip will perform the task instead. By the same token, turning the body in the final stage of sit-ups (right elbow touching the left knee, left elbow touching the right knee, etc.) will not only help to strengthen the abdominal muscle strength, but even cause trauma to the lower back due to the oppression caused by the rotation. Beginners should avoid doing sit-ups too many times at once. At first, they can try to do them five times, and then add one more time in each exercise until it reaches about 15 times. At this time, they can try to do one more group until they reach three groups. In the process of fitness for beginners, diet is indeed a very important issue. I suggest you eat six meals a day, three of which are the main meals. These three meals are breakfast, lunch and evening meals. These three meals must contain certain protein, such as eggs, fish, beef, chicken, etc., and at least two meals are rich in vegetables. The remaining three meals are taken as side meals, and one meal is taken 41 minutes before training. This meal contains protein and carbohydrates, just add two or three eggs after a steamed bun or a bowl of porridge. The function of this meal is to ensure that you can provide enough energy for your body during training. After training, you should add another meal, because your body needs protein's supplement for an hour after training. This meal can't be ignored. It is also a steamed bun or a bowl of porridge, and you can eat two eggs at the same time. Then the last meal is one hour before going to bed, because the body secretes growth hormone when sleeping. Supplementing protein before going to bed is very good for growing muscles. Just eat two eggs. Of course, all the eggs mentioned in the catering can be replaced by other foods rich in protein, but porridge and steamed bread are two good water-talking compounds, and others like rice, bread and low-fat biscuits can also be used. In short, Eat every three hours, and every meal is rich in protein, and make sure to eat enough vegetables and fruits every day, and add more water, so that your muscles will continue to grow, and then your physical fitness will follow the progress. Fitness time: 1, do it three times a week, and each time it is divided into 4 groups. That group should do 21-31 sit-ups. 2. Just do push-ups on the chest muscles, but don't use any equipment to exercise the chest muscles. Never! Otherwise, it will affect the growth. 3, there is no need for special regulations for running. If you feel sweaty, you can follow my arrangement. As long as you insist on doing it, you will have obvious effects in a short time! Besides, you have a very good figure. It is precisely because you are still in your prime of life and all aspects of your body are growing and developing, so ask the fitness expert 99818 to solemnly point out that boys in the growing and developing stage are not suitable for playing equipment sports like dumbbells and barbells, so as not to affect their body height. Never! The above is the advice provided by fitness expert 99818. I hope it will help you! If you are satisfied, please adopt and evaluate it!