Ask a professional and experienced person to help you make a fitness schedule!!

Every day. 1.The standard forehand grip on the horizontal bar Pull-ups must be able to do 4 sets of 10 with no more than 40 seconds pause in the middle of each set to train the latissimus dorsi triceps.

2.The standard chest push-up must be able to do 30 push-ups in one group, do 4 sets, pause for no more than 40 seconds in the middle of each set, and train the pectoralis major muscles, waist and abdominal muscles.

3.Dumbbells, you have to look at it** I can't tell you what the action is, do you know what the arm is vertical The correct training of the biceps muscles is that the big arm is always perpendicular to the ground, and the lower arm moves up and down between 30 and 120 degrees, so that the muscles will not be relaxed when the whole process is tense 15kg dumbbells in a group of 20 do 4 sets of pauses in the middle of each group for no more than 40 seconds Train the biceps and forearm muscles.

4.Squat slowly in a group of 50 to do 4 sets of no more than 40 seconds in the middle of each set to train the thigh muscles.

The above are some suggestions for beginners in my 6 years of fitness: The fitness effect also has a cycle, which is generally 90 days, that is, it will appear in 3 months.

But you have to train to the exact quality that I set you want to do, and you don't get what I'm talking about for the first two weeks, but by the third week you're going to get used to it.

You refer to Zheng Duoyan's ** plan!

The weight is a little lighter, and after an hour of mechanical 20 minutes of aerobic running, drink a cup of protein powder.

5 times is enough, the key is to persevere, since your main purpose now is to lose fat, it will take about 2 hours each time you go, so that you can practice in a short period of time to achieve good results.

Warm up for 5 to 10 minutes before each exercise, the body can sweat slightly, and then practice the equipment, remember, don't ask for weight like people, the action should be standard, the number of groups is more, a group can do 12-15 times, 5 days can be practiced separately, the first day, practice biceps, triceps; On the second day, chest exercises; On the third day, back training; On the fourth day, shoulder training; On the fifth day, train your legs. Abdominal muscles are exercised every day, try to ensure that every part of the body can be trained.

After the exercise, the rest is aerobic exercise, because in the previous hour you have consumed a lot of sugar in the body, 45 minutes of aerobic exercise will be all fat burning, in less than two months you will find amazing changes, not only fat loss, but also the muscles are also very shaped, I just practiced this, I hope you succeed soon!

If you really want a good plan, you should have a plan.

Brother: After half a year, there was no good effect, and the main reason was that there were misunderstandings in the exercise method.

**Workout Program:

Exercise at least four days a week, and rest for up to six days, one or two days off.

Go to the gym and do a little warm-up before doing a strength exercise: Monday pectoral muscle 1Bench press: 4-6 sets of 8-12 bench presses.

2. Upward incline bench press: 3 sets of 8 in each group. 3. Flat dumbbells, flying birds, 4 groups per group, butterfly machine chest clamping, 4 groups, 8-12 groups per group. Aerobic exercise, thirty-minute treadmill, etc.

Tuesday: Biceps training program, (number of sets and number of times per set as above).

Barbell standing curl dumbbell sitting curl Arm rest curl (single arm sitting curl).

Triceps plan, rope anterior neck pulldown. Barbell row, one-arm row, (deadlift).

Barbell supine arm flexion extension, home grip distance Smith machine bench press, rope pull-down.

Wednesday: Back Program Pull-ups 4 to 6 sets can do a few in each group, do a few, row.

30 points for aerobic exercise.

Thursday: Shoulder & Calf Training Program.

Standing Barbell Press: Dumbbell Neck Press, Smith Neck Back Press (Leaning over the bird, barbell upright row).

Instrument heel raise, standing calf raise.

Friday: Thigh Program Squat 6 Sets Leg Press Prone Leg Curl.

Saturday: Thirty minutes of aerobic exercise.

Closed on Sundays. In terms of diet, it is best to eat a little fruit after eating foods with high protein content, drink less carbonated drinks, especially after exercise. Don't eat after nine o'clock in the evening. It is also important to pay attention to the quality of sleep and get enough rest.

Suggestion: In the gym, it is best to find a partner with a higher level than you to practice with, if you have any doubts or do not understand, ask the coach if it is difficult to achieve good results if you practice alone.

Only you succeed.

It is recommended that you use our "", 100 "muscle engineering", which is very detailed, you can learn and practice first, or practice while learning!

Swimming is useless It will only lose a little fat, and out of human self-preservation instinct, a layer of fat will be left to prevent calorie loss, so it will not achieve the desired fat loss effect.

In this case, you should go to the gym and start with aerobic exercise for half an hour to 45 minutes.

Then stretch the joints.

Then start the machine training, 1 hour.

Then have oxygen for another half hour.

Then stretch and relax, and you're good to go.

It is better to do warm-up exercises first, and after the body movement is turned on, do strength first, and swim, which is more reasonable.