Fitness, Sports, Bodybuilding 50

OK. Use large weights and low reps.

It is best to rest 1-2 days a week and rest your muscles.

Heck, how to say, strongly support your workout, I'm 42I started exercising three years ago, the original was about 124 pounds, and now I am 148, and the main equipment exercises muscles, running, pedaling, skipping rope, etc. Immunity is also very strong.

Explain that the exercise is effective.

Your exercise method is okay, it is recommended 5 days a week, chest, shoulders, back, waist, abdomen, legs. Train one area a day. Then eat well and sleep well.

For eating muscle strengthening powder, it is basically useless at the beginning, and it is mainly based on eating more. You have to eat more than you can consume to grow. Muscle building powder is eaten in the long process, in the plateau period, and it is best to eat twice a day, if you only eat it after a workout, if you don't exercise and don't eat, it's basically useless.

If you feel very thin, prepare to grow ten pounds a year, because growing muscles is the same as **, it is a long and persistent process.

Persistence is the last word.

Highly recommend upstairs for experience!

As the saying goes, three points of practice, seven points of eating, eat well, but do not ask for more, when you practice, the action requires standards, does not require weight, the most important thing is to pay attention to rest, eat more protein, eat a little mashed potatoes every week, and bananas, increase muscle density! I hope my answer helps you!

Eat a healthy diet and exercise.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

A combination of aerobic and anaerobic exercise.

Aerobic ones include running, playing basketball, playing football, table tennis, badminton, etc.

Anaerobic is push-ups, sit-ups, and if possible, you can buy dumbbells to practice together, and then combine them with good nutrition.

It's best to stick to it.

Hey, hey, hey. Hold on.