Not to go to the gym, what are the home to complete can also have good results of fitness ?

In fact, certain fitness enthusiasts do not go to the gym, you can also work out well, similar to such issues have been explored before, and here to do a little more description -

I, with dumbbells to exercise the home individual movements, as well as the muscle groups

★Before you start: the number of groups of movements to start with! --

The number of exercise groups for the lower arms, calves, thighs, abdomen and buttocks can be:

About 20 times per group, four major groups to carry out (one of the major groups have four groups), the need for a few groups of four major groups according to the individual situation, the appropriate choice

The other muscle groups: it can be each group 8- 12 times or so. (Flexible adjustment)

Rest between groups of about 8-10 seconds, rest between large groups of about 20-30 seconds, muscle contraction breathing with inhalation, muscle force when exhaling.

Preliminary small weight feeling, the independent force of the muscle group to be exercised, later self appropriate increase in weight adjustment.

Circular gradual progress ......

. Various dumbbell curls for biceps;

2. Various dumbbell arm flexors for triceps;

3. Dumbbell workout moves for the anterior, middle and posterior bundles of the deltoid muscle (shoulder) are: dumbbell hammer presses, dumbbell side planks, and dumbbell dips and birds.

4. Small arm movements, dumbbell (forward and reverse) wrist curls.

5. Obliques movements, dumbbell shrugs.

6. back movements, dumbbell bent-over rowing and dumbbell pull-ups

7. calves, dumbbell standing heel raises

8. dumbbell squats, legs and buttocks

2. Another barbell or elastic band ......

(and a variety of home appliances in the late)

. p>9.? Push-ups? Elastic bands to work the chest.

10, abs, body fat percentage control? Various curls.

......

Avoid injuries before and after workouts, stretch slightly, and control your diet reasonably.

Preliminary more try a variety of workout movements, exercise process self-feeling, adjust the workout, and then transformed into suitable for their own way of exercise movements.

There are also a lot of movements, sometimes in the process of learning to adhere to your fitness, will naturally appear, so magical ? It's that amazing.

Persist for your own goals.