I am 16 years old, weigh 56kg, and ask someone to make a fitness plan for me to exercise my whole bo

Do more anaerobic exercise, equipment exercise, drink protein powder, keep up with nutrition, get enough sleep, and exercise for one hour a day.

You run for one hour a day, then do a few hours of exercise (repeat the same exercise every other day), but at the same time get enough protein each day.

How's your sleep? If you sleep well and don't feel tired the next day, it means that the training volume is moderate. As for whether or not to sleep for 8 hours, it varies from person to person.

Let's make some suggestions:

If possible, practice equipment, such as running to the single and parallel bars to train your muscles. The horizontal bar focuses on the latissimus dorsi and biceps, and the parallel bars focuses on the pectoralis major and triceps. It's better to combine them with push-ups and sit-ups.

Men after the age of 30 train their muscles, which helps to increase the secretion of male hormones.

If you practice two or more movements of the same muscle, it is best not to practice it every day, because the muscles only grow when you are resting, and the training is only a mild strain to make it congested.

If you train for 2-3 hours on weekends, don't train your muscles on Mondays. Just wake up in the morning and get moving. The muscles need to rest, and so does the heart. Usually pay attention to supplementing some nutrition, otherwise, it will be too late to see an overdraft after middle age.

The most important thing is that if you feel happy, you can play as much as you want. Don't get stuck in your plans.

Exercise can be reduced a little bit, pay attention to a little bit or it will be even more uncomfortable. It's better for you to sleep for 8 hours, which is better for your body. Give me the best!

The length of sleep varies from person to person, but 6 hours is a bit less, and the key is to make sure you don't get sleepy or tired the next day. It's a good idea to take a nap after lunch, and I do it every day. The plan is reasonable.

Don't you think you've been playing basketball for a bit too long? I'm not as tall as you, I don't play basketball, I play table tennis, I can exercise my eyesight.

Hello, you can go to the gym and ask a trainer to give you a fitness plan.

Equipment workouts. Sweat. Can office workers still have time to exercise, if you can't stick to it, it's better to eat more, be in a better mood, and marry a wife who can eat well and love to make it fat (

Day 1 program.

Chest: plank bench press 6 sets 8--10 reps per set (non-strenuous dumbbell weight is beneficial) 4 sets of push-ups 10--20 reps per set.

Double Gong arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8--10 reps per set (as an auxiliary) Back: pull-ups 4 sets of 6--8 reps per set.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls 10-12 reflexes and extensions of the back of the neck 4-6 sets of 10-12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

Day 3 plan: Same as day 1.

Day 4 plan: Same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Eh, weight causes your dreams to fall apart. It's too resentful.

Eat steak in the morning with an egg.