I am 20 years old, 192,95kg, I feel too fat, I want to train a muscle, how should I train, I hope to

Hello, based on the height and weight data you provided, it can be estimated that you are about 8kg overweight. I don't know what your body shape is, but if you have a lot of fat, especially belly fat, it is recommended to start with aerobic exercise, which can enhance the body's cardiopulmonary function and enhance the ability of the blood to carry oxygen, which can lay the foundation for subsequent strength exercises, that is, to grow muscles, and can also effectively consume abdominal fat and initially lose weight. Aerobic exercise is a low-intensity, continuous, rhythmic, more than 20 minutes of exercise activities, such as jogging, cycling, skipping rope, playing ball, etc., following the principle of step-by-step, not in the momentary enthusiasm, but in persistence.

Depending on the situation, the muscles should be exercised gradually, but no matter how you exercise, you should pay attention to protecting the important core parts such as the waist, neck, shoulders, and knees, because these parts are under heavy load, and are most vulnerable to injury and difficult to recover. If you work out in the gym, your coach should also give you a reminder.

Playing basketball does not conflict with gym workouts, but as part of the workout, it should be considered throughout the workout process.

Breakfast, milk, eggs, skipping rope, dumbbells.

Lunch Meat should be lean Eat a good meal and lie down for a while.

Dinner should not be too much, 6 minutes can be push-ups, aerobic exercise on the mat, and then take a shower when the body is suitable.

Exercise should not be too intense, and recovering from an injury is actually a regression for the body.

The right gym can ask the trainer what to do next.

You're about 85kg tall.

Summary. Now he has transformed into a standard man. In 2 years, he has become a fitness expert with an enviable figure.

Through fitness, he has become more sunny, energetic, and full of enthusiasm for life, compared to him before, it is like two people. Fitness brings him not only a perfect body, but more importantly, an active and healthy life.

Welcome to use the bank consultation, dear, I have received a question. It takes a little time to bury the codeword!I am the answer to this Wu Shan Ant, I am very happy to answer for you, I have seen the question you want to consult, please be patient! 

There is such a boy abroad, he usually likes to stay at home, and he likes food very much, and never exercises regularly, so he weighs 230 pounds. When he looked at his fatter and fatter body, he became less and less confident, and even his friends would laugh at him from time to time. Therefore, he made up his mind to change himself through the movement of jujube and make himself slim.

So, he came to the gym and started his own ** plan. In the process of exercising, he experienced a lot of pain, because his weight base was relatively large, so some weight-bearing exercises he did were more empty than ordinary people. And he didn't choose to give up because he had a strong belief that he always insisted that he would train regularly, both in the gym and at home.

Things. Now he has transformed into a standard man. In 2 years, he has become a fitness expert with an enviable figure. Through fitness, he has become more sunny, energetic, and full of enthusiasm for life, compared to him before, he is like a savage.

Fitness brings him not only the perfect body with tassels, but more importantly, a positive, healthy and healthy life.

1. For fat loss exercise, of course, aerobic exercise is very important. But it is not enough to just do aerobic exercise, but also resistance training. Aerobic exercise is not just a way to run, in addition to running, there are also cycling, ellipticals, rowing machines, these equipment should be equipped in the gym.

Treadmill training for fat people is not particularly suitable. Because the body is heavy, it is a big burden on the knee joint, and the treadmill as a passive way of running, people have to adapt to the speed of the machine, and the impact on the knee joint will be greater, so don't just train on the treadmill, you can try those aerobic exercise equipment.

2. In addition to aerobic exercise, resistance training is also required for fat loss, because resistance training can increase muscle, and after gaining muscle, the basal metabolic rate will increase, and after the basal metabolic rate is increased, the speed of fat loss will be faster and better. Therefore, fat people also have to conduct resistance training in the health room. There are many resistance training equipment in the gym, and each gym may be equipped with at least 2-3 sets of resistance training equipment.

Pay attention to your diet, eat less high-calorie, high-fat food, three meals a day, don't eat four meals, five meals, stand for half an hour to an hour after meals, stand and jump 100 times a day (a total of 100 times a day), sit-ups 70 times, back up 60 times, but the legs are exchanged and jumped 150 times, all jumps must be done, you can better burn your fat, don't rest immediately when you are tired after exercise, stand or walk back and forth for 10 to 15 minutes, insist on 2 months will be thin, and you must pay attention to three meals, control your mouth, I wish you success!

If you are really tired, you can print a photo of a muscular man (don't draw it, it's best to be in color) and hang it at home, and take a look at it when you're tired to increase your spiritual nourishment. Stick with it for a few months, and I'm sure you'll succeed!! 1！

If you really want to practice, insist on doing push-ups and sit-ups This is to train the lower back muscles, and there is more running.

I'll give you a plan, take a look :

It is recommended to practice three times a week to lose fat and shape up.

Monday: 1. Warm-up: 15 minutes of running.

2. Instruments: thorax and three heads.

A: Flat bench press 15 reps set*3

b: 15 reps of incline bench press set*3

c: 15 sets of 15 inclined dumbbell presses*3

d: Supine arm flexion extension 15 times set*3

e: Rope pull-down 15 times set*3

f: Reclining up and down crunches 20 times set*3

Wednesday: 1. Warm-up: Run for 15 minutes.

2. Instruments: dorsal and humeral biceps.

A: Deadlift 15 reps set*3

b: Pull-ups for 15 reps set*3

c: Seated back pull 15 times set*3

d: 15 bent rows with one arm set *3

e: Biceps curl 15 reps set*3

f: Arm curl 15 sets *3

g: Reclining up and down crunches 20 times set*3

Friday: 1. Warm-up: 15 minutes of running.

2. Instruments: shoulders, legs.

A: Seated dumbbell press 15 times set*3

b: Standing rowing 15 times set *3

c: Standing side raise, 15 reps, set*3

d: Bend over and row 15 times in sets*3

e: Smith bar squat 15 reps set *3

f: Seated leg flexion extension 15 times set*3

g: Reclining up and down crunches 20 times set*3

When you do 100 sets and 10 sets a day, you can feel the power of your muscles.

It's best to work as a construction migrant worker for a year. Guaranteed to have muscle.

For scientific exercise, it is better to find a teacher!

Nutrition to keep up is best done single-handedly.

Exercise more, 50 sit-ups and 20 push-ups a day. 200 pull-ups, if your physical strength allows, you can increase the amount of exercise appropriately. The main thing is persistence.

If conditions permit, you can buy simple fitness equipment, such as arm strength bars, fitness bells and other simple and inexpensive health equipment. Eat a reasonable diet, eat more vegetables, maintain 7-8 hours of sleep a day, and avoid staying up late that is the most harmful to the body. I hope these tips will help you strengthen your physique and shape your strong and perfect body one day earlier!

It is unrealistic to train muscles directly, you are very fat, you should do more aerobic exercises, and the words of students are running and playing ball. Wait until you have a certain foundation in your physique to train your muscles, and then you will have a combination of aerobic and anaerobic exercises, and if you don't have many conditions, run first. At the beginning of 20 to 30 minutes of jogging, (gradually increase the length of time in the future) after running to do strength exercises, you can use anything you can use, such as dumbbells, 5kg practice first, practice when you feel lighter, and then change the bucket.

Squat, with your hands behind your back, squat, get up and repeat. After practice, if you feel that it is too easy, you will resist a stool to do it.

As for the way to build muscles: run to warm up first, especially for your body type, the early stage is an important part.

Start the exercise after running: Pay attention to the group, such as dumbbells, do 12 to 15 at a time, and do 4 to 5 sets for each exercise.

Squats: It's the same, the number of times is controlled by yourself. In short, there must be regularity and perseverance.

This is just the initial practice, and the focus of the practice will change as you stick with it. There will be less running, more strength, and the number of reps and sets of exercises will change, and these can also be found on the Internet.

You're not building muscle, it's fat loss! Do cardio first to lose body fat! And the dumbbell of 5kg, really. It's not enough to see! At least 20kg!

Hello; Your height is okay, you want to build muscle, and you still have dumbbells at home. You do a set of 20 push-ups every day, rest for one minute, do a total of at least five sets and then increase after that, dumbbells can exercise the upper limbs, biceps, etc.