One, Arrange time reasonably

We usually think that morning exercise works best. Indeed, getting up early in the morning and doing some exercise will make people feel energetic throughout the day. However, in terms of the effect of exercise itself, the morning is not the most suitable time. The best exercise time of the day is [3 pm-5 pm]. Of course, in addition to professional athletes, most people's prime time for exercise is also the busiest time for work and life. It is unlikely that you will have time to do bodybuilding, so you might as well choose to work out at around 8 o'clock in the evening.

Two, Breathe properly

When doing bodybuilding exercises, correct breathing is very important, which can get twice the result with half the effort. Specifically: [Inhale when you force, inhale as deeply as possible and exhale when you relax, and exhaust as much as possible.

Three, auxiliary equipment

The function of the home fitness machine is limited. There are several muscles that cannot be trained, so you'd better buy some auxiliary equipment, among which the most commonly used is dumbbells. If economic conditions permit, you can buy a set of dumbbells with different weights or vice versa. Don't underestimate the small dumbbell, it can do a lot of exercises, it can exercise your biceps, triceps, wrist strength, chest muscles; put the dumbbell under the neck to do sit-ups, the effect is quite good.

Fourth, focus on frequency

In fact, bodybuilding does not need to be done every day, and the effect of doing it every day is not good. The best effect is [do it three times a week], that is, do it the next day, and then take a day off on weekends. If you can't, you can do it twice a week, but it can't be less, otherwise, it won't work. For those who want to lose weight, you can do it again.

Five, shoulder exercises

This set of movements is not just to increase the strength of the shoulders (weight lifting and pull-ups can do this), but also to increase flexibility. Rolling on the bed requires flexibility of the shoulders up, down, left, and right. In order to achieve the best results, straighten your arms forward, grab your left wrist with your right hand, and then stretch your arms above your head, and push back slightly until you feel a slight pull in the armpits. Maintain this position 5 times, then relax your arms, and repeat this action one or two more times.

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