Ask for a detailed upper limb fitness plan three times a week, thank you

Fitness methods, fitness effects, may be divided into men and women.

But in pursuit of the goal of health, there will be no gender differences.

1: The body proportion is still good, a little heavier, the exercise process with a little aerobic effect will be better, if you can, the ideal is to learn a kind of fighting, I personally recommend this method instead of the boring anaerobic exercise of running, if there is no condition, then it is still running, 30 minutes is enough. If it is replaced by fighting, then it is okay to warm up and jog for about 10 minutes, do not pay attention to it, depending on the weather and environment, the body can be slightly warmed up OK, this is just a warm-up, there is no need to consume too much.

2: There may be a lot of opposition to this part, but I still have to talk about it. For people who have no foundation, in the gym, almost all of them are practiced with fixed equipment, and the effect is certainly not as good as that of free equipment (referring to dumbbells, barbells, etc.).

But without guidance, without protection, with free instruments, I can say that there is no benefit at all. I've seen too many people spend a lot of time in the gym trying to get good results and have to give up. Therefore, my suggestion is:

Find a personal trainer. Personal trainer ** negotiation space is actually very large, I don't want you to let the personal trainer take it for a long time, but at the very least, 5-10 classes, can allow you to basically master the exercise methods of various parts, standard movements, I personally think it is extremely important. There are too many people in the gym who practice blindly by themselves (there is theoretical knowledge, and those who can learn the practice method by themselves are not counted), with extremely non-standard movements, carrying huge weights in practice, and thinking that they are more beneficial than other lightweight people, I don't have to look at these people, if he persists, within two or three years, he will get nothing but spondylosis and lumbar spondylosis.

Therefore, my sincere advice to you is to find a personal trainer to talk to, choose a short course, and ask for a personal trainer for the purpose of learning their methods and standard movements. After learning, it is easy to find someone to talk to in the gym, and everyone will assist and protect each other when they practice, so that the effect of 1 year is much better than 3 years of practice by yourself. It is difficult for people who have not looked for a coach to understand how important it is to have a person who protects and assists when exercising, and it is difficult for a person to do these two points of real exhaustion and preferring to be light rather than fake, and it is almost impossible for novices to achieve, and these two points are an important guarantee for the effect of exercise.

3: Make a good diet plan, which can be said to be more important than exercise, the so-called three points of exercise, seven points of eating. It's just a waste of effort to practice and not eat.

How to eat, how to be reasonable, how to be healthy, the coach will teach you, but I recommend myself to learn more theoretical knowledge online, because sometimes, personal trainers may not really understand. Supplements are a shortcut, and dietary supplements can also be chosen.

Finally, make up the 14 tips for increasing muscle mass: large weights, low reps, multiple sets, long displacement, slow speed, high density, consistent thoughts, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, eating protein after training, resting for 48 hours, and preferring light to leave.

I won't go into detail about the specific exercise plan and movements, there are a lot of exercise methods for each muscle group on the Internet, there are pictures and **, just at the beginning, pick a simple exercise. The strength is up, people are in the gym, and they are not afraid of what they can't learn.

Breakfast: 2 egg whites, a few slices of lean red meat, whole wheat bread, milk.

Chinese food: chicken breast or lean red meat, 1 plate of green vegetables, 2 taels of rice.

Training meal: fruit, yogurt or soy milk.

Dinner: Fish or red meat, 1 whole wheat steamed bun, 1 plate of fruit salad or vegetables.

Before bedtime: yogurt or soy milk.

Exercise-wise: push-ups.

Pull-ups (Horizontal bar street on the neighborhood is very much song, right?) If you really don't have a door frame at home, it's okay) squats (anti-weight schoolbags, sacks or packs).

These three movements are enough, practice one every other day (exactly 3 or 4 times a week) to ensure that the intensity is appropriate. Guaranteed to gain weight fast!

By the way, also pay attention to getting enough sleep, muscles grow when you are asleep!