我力量有点小，我想锻炼一下我的身体。主要锻炼腹肌，胸肌，手臂肌肉，胳膊肌肉和腕力。我在早晨锻炼，...
推荐回答（4个）
lz 不用担心 用我的方案 不出半年你一定能练出一身的好肌肉
（要按以下步骤来做 不要跳着做 或者改变顺序）
1、躺在沙发上或地上 双腿举起在空中做蹬自行车的动作 手放在脑后
2、侧压腿5组 每组做四个八拍
3、扩胸运动5组 每组四个八拍
4、握拳运动 不断的把手掌握成拳头再张开 先快后慢 直到握不动为止 在此期间 可以尝试快走或慢跑
5、俯卧撑 刚开始先每天做20个 之后慢慢加强
6、肌肉收缩 将身体肌肉紧绷三秒再放松 做30次
7、哑铃 可以选择轻量级 逐渐加强
8、放松运动 不断的甩胳膊 这样才能在做完大量运动之后完全让肌肉放松 不然手臂无法吸收今天运动所收获的肌肉力量。
大概就是这样了 听起来简单 但是灰常有效的说 。。
最后出lz锻炼出一身好肌肉咯
我也是过来人，不过我不知道你有身体，环境，场地条件如何，我长期练你说的那些，除了锻炼量，营养方面要跟上，不然等于没练。我建议：小肌群，比如腕力，手臂等，可以组合来做，量和数组按个人情况而定，大肌群，如胸肌，腹肌，可以做简单的俯卧撑和仰卧起坐，这些都是枯燥乏味的，要有意志力，每天坚持，从轻变重，早上晚上都要牛奶和鸡蛋，鸡蛋不要蛋黄。植物类可以玉米。休息要好。当练到肌肉紧绷时证明有效果，刚才是练，肌肉反应比较强烈。不过日复一日，很快，你想要那种酸痛都很难找了，除非量特别大。祝你早点练成功。
上肢力量的锻炼抛开仰卧起坐和俯卧撑以外，都需要一定的器械配合，如果条件允许，可以做一些单双杠的运动，包括引体向上，双臂支撑，双臂支撑高抬腿等等运动，但一定要保护好肌肉，别拉伤了， 做完运动要及时的做一些放松运动，比如垫步小跑，扩胸运动等等，劳逸结合才是王道．．．
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