Ask a fitness friend to help design a workout regimen 50

Therefore, it is best to find an exercise plan with a schedule. As long as there is a gym around you, you can do it and follow the process designed for you by the trainer. If you train on your own, your body will suffer.

As long as there is a gym around you, it's OK to get a card and go often, if not, you can buy a dumbbell or something by yourself, and get up early in the morning to exercise

Run five kilometers a day No interruptions (step by step) No carbonated drinks Don't eat fried and baked food. Eat more beef and muscles and eat less at dinner. Do 100 sit-ups at night before going to bed non-stop and 100 push-ups (can be done in two parts) The rest of the time you can lift dumbbells to highlight the contours of your arm muscles Sprint from time to time during long-distance running, especially the last 100 meters, to strengthen the calf muscles.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

I'm a fitness trainer and a male sports program.

1. Warm-up exercise for about 10 minutes, which can make the body sweat slightly.

Take your pick: jump rope, run, climb stairs, squat and stand up, etc.

2 Power exercises.

On the first day, target muscles: chest, movements: plank dumbbell flying bird 6 sets x8, plank dumbbell bench press 5 sets x8, push-ups: 6 sets x exert all effort.

On the second day, target muscles: back, movements: 7 sets x 8 single-arm dumbbell rows, 5 sets x8 bent dumbbell rows, and straight-leg deadlifts: 6 sets x 8.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8.

On the fourth day, target muscles: humerus 2 humerus 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 8, narrow bench press 3 groups x 8, single arm neck and back arm flexion and extension 3 groups x 8, back arm flexion and extension 2 groups x 8.

On the fifth day, target muscles: legs, movements: scissor squat 3 groups x 8, single leg squat 4 groups x 8 pieces, frog jump 2 groups x 30 pieces, high leg raise 3 groups x 120 pieces, supine hip lift 3 sets x 8 pieces.

On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 8, bent dumbbell rows 3 sets x8, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist 2 sets x40 pieces, flank curls 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pieces.

Exercise for 6 days and take one day off.

3. Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, have that feeling of hard work, and slow down when you can't persevere. The time is in 10-20 minutes.

a. Climb stairs, b. Jog, c. Jump rope, d. Race walking, E. Run in place.

If you have any fitness questions, you can ask this coach to answer.

Personally, it is recommended to exercise up to 2 parts of the muscles, but it is definitely not a full-body workout, unless you haven't exercised for a long time, and you will only use a full-body workout for recovery training, and this kind of full-body restorative workout can only be trained with light weights!

The normal combination workout would be:

Day 1: Pectoral muscles and 3 ceps trained together Because these 2 parts are trained on each other, you can also train 3 heads when you train your pectoral muscles! Narrow grip bench press can also exercise the pectoral muscles when you train 3 heads.

Day 2: Shoulder muscles: 3 angular and trapezius muscles, as this is a piece of the whole! As well as abs can be put together for training!

Day 3: Back muscles and biceps, which also complement each other, work out each other!

Day 4: Leg muscles, calf muscles One piece!

Day 5: Abs & Forearm Muscles!

Rest for 2 days. A one-week training plan can effectively exercise one of the muscles without exercising its related muscles, so that the muscles can get enough rest without destruction!

Praise it! Thank you!

Running warm-up, simple stretching, strength training. Work only one part of your muscles every day. That's the solution for beginners. But you don't know how to move, what's the point of asking for a plan. It's very important to move correctly, especially when practicing your back and waist, be careful not to get hurt.

You see, this is handmade, drink, I hope it helps you.

It's the same whether you go to the gym or not, you can also practice at home, but you don't have the atmosphere to practice by yourself, as long as you like it, practice push-ups by yourself, lift dumbbells, pull-ups, sit-ups, etc., do it every day, until you can't do it, take a break and do it again, do a few more sets when you have more time, after doing it, it's best to walk or jog for a while, the time is 20-45 minutes, and then eat on time, eat more meat and eggs, etc., it will definitely be effective after a few months.

First Lesson:

Chest: Flat barbell bench press: 10 15 reps set of 6 sets, Incline dumbbell bench press: 10 15 reps set of 6 sets.

Flat dumbbell birds: 10 15 reps Group 6 sets.

Cross chest clamp: 10 15 reps Group 6 sets.

Triceps: Seated single arm neck back arm flexion and extension: 10 15 reps set 6 sets of prone arm flexion and extension: 10 15 reps set 6 sets.

Standing posture with arms bent in front of the chest and elbows pressed: 10 15 reps Group 6 sets of 2nd period:

Back: Wide grip pulldown at the back of the neck: 10 15 reps Set 6 sets.

Seated opposite grip flat pull. : 10 15 reps Group 6 sets.

Anterior neck wide grip pulldown: 10 15 reps set of 6.

Biceps: Push-up, curl: 10 15 reps Set 6.

Barbell backgrip curl : 10 15 reps set of 6 sets.

Dumbbell alternate curls: 10 15 reps set of 6.

Lesson 3: Shoulder: Dumbbell Flying Bird: 10 15 reps Group 6 sets.

Seated dumbbell push-up: 10 15 reps Set 6 sets.

Leaning over the birds: 10 15 reps Group 6 sets.

Trapezius: Seated post-neck press: 10 15 reps Set 6 sets.

Forearm: Standing barbell premise: 10 15 reps group 6 sets of barbell backgrip curls: 10 15 reps group 6 sets.

Session 4: Thighs (quadriceps).

Post-neck squat: 10 15 reps set 6 sets.

Seated leg extension: 10 15 reps Set 6 sets.

Weight-bearing scissor squat: 10 15 reps set 6 sets.

Biceps femoris: prone hook legs: 10 15 reps Set 6.

Squat machine squat : 10 15 reps set 6 sets.

Calf: Standing forefoot weight calf raise: 10 15 reps Group 6 sets of abs: (per day).

Prone push-ups: 10 15 reps set of 6 sets.

Seated flexion and extension: 10 15 reps set of 6.

Jogging 3000 (15 minutes) before a workout, muscle stretching between groups, exercising every other day, a cycle a week, and eating normally if you don't participate in the competition, my plan is for reference only!! Progress together !!

If you don't understand, continue to ask!

At the age of 15, it is recommended to run more and jump and jump. Basically, it's fine**.

If you want to get out of the muscles, just train a few common movements of the parts you want to work, and soon the muscles will come out.

1.A unique effect that suits you.

2.Any success story is "perseverance".

It is advisable not to spend money unjustly, as long as you remove the chair every 2 hours during normal office hours and maintain the original sitting position. Of course, it is difficult to hold it for 1 minute at first, but gradually you will get used to it, and then extend the time, and when you can hold it for 30 minutes, your stomach, thighs, and waist circumference will ......There will be amazing gains. More ideal than everything else.

It's impossible.