If you want to exercise yourself to become stronger, how should you exercise? 》》》？

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Sit-ups: 4 sets x 15-20 reps.

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated seated press 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training on the fifth day.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7: Two- and three-headed training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

The most affordable method, practice dumbbells, palm press, sit-ups, run stairs, I used to be frail and sick and now I have insisted on practicing for more than half a year, my body is obviously much better, you can also try it I hope it can help you, you can also learn martial arts when you have time, the best is Tai Chi, you can maintain your health.

Haha, I'm a sports trainer, the first step is to change your eating habits, that is, nutrition, and then you should exercise your physical strength, jogging, swimming, you want to be strong, I'll tell you the easiest way, dumbbell arm training, male muscles, sit-ups, weight-bearing frog jumps, the focus is not the method, remember, the muscles must be itchy, not afraid of slowness, more requirements, and it is best to do it in three groups.

Practice three nines in winter and three dogs in summer.

Eat right- Exercise properly (going to bed and waking up on time) and finally waiting.

There are two concepts of strength, one is muscle and one is strength, which one you want to pursue, and the two types of exercises are different.

Don't drink water when you're thirsty, (but don't drink too much,) as long as it moistens your throat.

Eat a diet that is proportional to the intensity of your fitness, eat smaller, more frequent meals.

It is recommended to alternate training This means that if you finish training on week 1, then take a day off on week 2 and go swimming, which will make a crucial change in the plasticity of your body. On a day of training, a day off you can go for a run, play a game.

You need to make a fitness plan according to your physical condition:

If you are obese, you can train more, but not more than 1 and a half hours (warm up).

If you are thinner, it is recommended not to warm up for more than 60 minutes

But your requirement is to get in shape, so aerobic exercise can be strengthened.

Training should be done regularly: if you talk about chest training on the first day, you can't practice anything else.

The initial training plan is: Week 1: Chest.

Week 2 biceps.

Day 3 back shoulder.

Week 4 triceps.

5 legs a week. Take a day off and cycle in turn.

The training plan that has been practiced is:

Week 1: Chest, triceps.

Week 2: dorsal biceps.

Week 3: Leg week 4:

Abdomen week 5 full over one side (requirements can not be too heavy).

Take a day off. The above requirements are 3 groups of actions per day, 8-12 per group (the requirements are standardized, the actions are in place, the weight is taboo, and the actions are deformed).

The above is my experience, because of the limited time, I will tell you so much, if you have any questions, you can qq to find me, I will help you.

You can do dumbbell bench press, dumbbell bird.

Exercise the pectoral muscles. Dumbbell side raise.

Dumbbell neck press.

The dumbbell front lift can be used to exercise the shoulder muscles. Dumbbells: Raise dumbbells with both arms, and curl with one arm.

Seated dumbbells alternate curls.

Single-arm dumbbell neck back arm flexion and extension.

It's all about arm strength. Dumbbell deadlifts, dumbbell rows are designed to exercise the back muscles. It should also be accompanied by good nutrition, such as eggs and beef. Fish.

Cuisine. These are all things that help to build muscle, and you should exercise consistently.

Soon you will grow muscles.

Chinese Sports Maniac Team] Cappuccino.

For this issue, please do not copy.

Thank you!!!