I m looking for someone to help me design a workout plan 10

There are six freehand exercises in it, as long as you have a place to practice the horizontal bar

One-handed push-ups (chest).

One-handed handstand push-ups (shoulders).

One-legged squats (legs).

Hanging leg raises (abdomen).

One-handed pull-ups (back).

Iron plate bridge (waist, spine).

These six movements can basically train the muscles of the whole body, and if you can follow the training plan in the book, you can achieve the strength training described above in more than a year.

I used to work out at the gym, but this book is easy to use, and it also saved me the cost of fitness for a year, and I didn't go to the gym to stay at home to work out, and the effect is not bad.

I'm the same height as you, so you should be fat. Running should be after 10 o'clock in the morning, when the air quality is at its best, and naturally provides greater improvement to the body, now at the beginning, run for 15 minutes a day, add two minutes a day, and adjust the speed yourself. If it's at night, it's a time when the air is poor, and even if it's best to run, it's an hour after eating.

After running, you can do push-ups appropriately, sit-ups, the former 50, the latter 100. Don't look for an aid to do sit-ups, and hold your head lightly with your hands bent at about 90 degrees. It only takes about half an hour to do that.

Finally, in terms of eating and sleeping, it is easy to gain weight after eating supper, so go to bed around 10.

The best thing about exercising is that you have a favorite project, so that you can stick to it and feel happy. The best time to build muscle is in the afternoon. Early morning is not suitable for running, and the best time is in the afternoon.

1.When you go to work, set aside a suitable distance for walking to increase your excitement and make your mood happy.

2.After lunch, after fully adjusting and resting, go outside for a brisk walk for 30 minutes to stretch your muscles.

3.After work, do some intense exercises, such as running, during which the human body functions are at their peak and the efficiency is the highest.

The easiest and most workout are the 3 common exercises. Jump rope, push-ups, sit-ups.

Jump rope you start by jumping for 5 minutes in a row and jumping 3 sets, or jumping 300 jumps and jumping 3 sets.

Do sit-ups every other day, in sets of 20 to 25 and 5 to 6 at a time.

Do push-ups every day, in groups of 15 to 20 each time, and do 6 sets of them.

Exercise like this for a month, and you will find that your physique is much stronger.

I'm a fitness instructor and push-ups work my pectoral muscles.

Sit-ups work your abs.

Dumbbells work the arms.

Jump rope to exercise your feet, help lose fat**, and have a more even body.

You can choose each time:

1) 20 to 30 minutes of skipping rope + 10 to 15 minutes of push-ups, inhale when you go up, and exhale when you go down.

2) 20 to 30 minutes of skipping rope + 10 to 15 minutes of sit-ups, exhale slowly when you get up, and inhale when you lie down.

3) 20 to 30 minutes of skipping rope + 10 to 15 minutes of dumbbells, alternating the left and right hands every 2 minutes.

Alternate the three workouts, choose one of them each week, and do the least.

One or two days. The muscles will have a certain adaptability to the exercise, and once they get used to it, the effect will naturally be reduced, so the effect of alternating the three sets will be better and less boring.

Pay attention to push-ups, sit-ups and dumbbells, do not hold your breath, do not move too fast, and feel the movement of the muscles with your heart in order to get twice the result with half the effort.

It is better to add some outdoor exercises, swimming and running are good choices. If you can take the stairs, try not to take the elevator, and it is best to ride a bicycle to work, and if you take the bus, you can get off one stop earlier and walk to your destination. Striving for more opportunities to move around in daily life can make up for the lack of exercise.

Finally, I wish you a happy fitness, if you have any fitness questions, you can ask the coach to answer.

Skipping rope, shuttlecock kicking, yoga, square dancing, dumbbells, push-ups, sit-ups, all very good!

1. There are many plans for all fitness on the Internet, you can search for it, the key is to analyze it according to your specific situation, so as to make a plan that suits you. It is recommended that you find a common plan to do at the beginning, and after doing it for a period of time, you will have some understanding of yourself and the fitness exercise, and then you can modify the plan according to your own problems.

A few suggestions for your problem::

1.Can't have a stomach is the best problem, do more aerobic exercise, more than 5 times a week, more than 40 minutes each time.

2.Too fat, this is also a ** problem, refer to the first article, in addition, pay attention to control the diet, less greasy.

3.You can do some strength training, push-ups, sit-ups and the like. When the fat is reduced, the contour will be noticeable.

Schwarzenegger is a figure who represents an era in the bodybuilding industry, and it is not something that can be practiced casually. It's like saying, "I want to learn basketball, but I don't want to play too well, don't be like Jordan," which is ridiculous, so you don't have to worry about it at all.

4.To line the main **, and then do some light weight strength training on it.

It is recommended to buy a card and exercise for an hour or two every day

Keep your mouth shut, less salt, less oil, low sugar, proper exercise, and add another cup of black coffee every day (no sugar and companion).

In addition, add another sentence, it is better to eat after eating and then exercising.

I am also an office family, there is a lot of entertainment, 28 years old sick, half a year ago I made up my mind to fitness, at the beginning of the gym, I held the people who don't play themselves to death, don't go home, cheer for health!

A group of 20 to 25 Exercises 3 to 5 groups at a time, girls practice light ones, and it's OK to use about 40% to 60% of the strength **Plus fitness.