I want to go to the gym and start going on April 1st, who can give me a training plan.

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) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)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 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

No matter what you say on the Internet, it's not too detailed.

When you go to the gym, a professional trainer will come up with a training plan for you.

The first floor is so professional, but just by saying this, the homeowner may not know how to do these actions you said is the most standard, and if it is not standard, the effect will be completely different.

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars 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 item).

Back: Pull-ups 4 sets of 6-8 reps each.

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 of 10-12 reps each.

Rear neck arm flexion and extension 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.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

Friday: Aerobic exercises on the bike and lower limb exercises. Week 2: Monday: TreadmillA thoughtful fitness respondent won't be so easy to write a fitness plan, and the fitness plan is to fit.

Wake up at five o'clock in the morning. Take advantage of the lack of people and run two laps on the trail. Drink two more glasses of water. Stick to it every day. It's much better than going to the gym.

Friends, health = exercise + nutrition, you can properly exercise aerobic exercise, stretch more ligaments, and then replenish more nutrients we lack, and the lost calcium, so that you will be energetic all day.

I've been in the gym before, so I simply shared my experience.

I think we can start with simple muscle groups.

Such as biceps, triceps, deltoids, abs, pectoralis major, triceps, biceps femoris and so on.

Start with dumbbells, barbells, treadmills, and other simple equipment.

When you are proficient in these movements, you can try other movements.

Building muscle is done in several steps, the first step is to lose fat, mainly through aerobic exercises, such as running;

The second step is mainly to grow more muscles, exercise more and eat more protein; Exercise once every two days, 2 egg whites a day, and don't eat egg yolks.

The third step is to wait for the muscles to grow a lot, and start professional exercises, focusing on the shape of the muscles.

Specific plan: Step 1**:

Let's run. Run at a constant pace for 40 minutes to 1 hour at a time.

Then simple instrument movements:

Three sets of 15 dumbbells.

Three sets of 20 sit-ups at intervals.

Three sets of 12-15 reps of chest expansion exercises.

Three sets of leg exercises of 12-15 reps each.

After the muscle groups are exercised, you can use the barbell for the pectoralis major muscle, and the dumbbell for the arm muscle group.

Hope it works for you.

First of all, jogging (warm-up) for half an hour this should be insisted on, and then the fitness equipment goes to choose the equipment according to the part you want to exercise, choose a few less, one piece of equipment to do three groups, no group of 20-25, if you can't do 20 or 25 is very easy, then add 3 more on the basis of the maximum (these three are very effective) and then change to the next equipment. As for the weight, it comes according to what you can bear. Then go swimming, this comes according to your own physical fitness, there can be a few back and forth.

If you don't understand specifically, ask again.

Chest Training:

Dumbbell bench press, 15kg (1 piece) 4 sets of 10-12 pieces each. After each set, the weight is slightly higher.

Dumbbell birds, piece) 4 groups, 10-12 pieces each. After each set, the weight is slightly higher.

Push-ups, starting from 20, 4 sets. Add 5 to each group.

Leg training: running. Usually after sitting for a long time, I get up and squat several times.

Lungge squat, 4 sets, 10-12 pcs.

Weighted squats, 4 sets, 10-12 pcs.

Back training: one-handed dumbbell rowing, pcs. 4 groups.

Wide-grip pull-ups. Do as much as you can.

Abdominal training: 50 sit-ups, 4 sets. Immediately after each set, sit and raise your legs. Lift to the limit.

Because the abdomen is involved in the exercises of each area, it is more resistant to fatigue. Keep intensifying your exercises.

Arm exercises: dumbbell alternate curls, 10kg 10-12 pcs, 4 sets.

Single-arm neck and posterior arm flexion and extension, 10kg, 10-12, 4 groups.

Push-ups can also be done up to the arms. Chest. Shoulder. Back. Just change the position of the support in your hand.

I worked as a personal trainer for a few years.

I advise you to do as few sit-ups as possible.

It is difficult to explain whether the action is standard or not.

And to lose the fat on the stomach, it is not possible to do sit-ups.

You go to the gym first to improve your aerobic capacity.

Treadmill brisk walking (close to the speed of running) for 40 minutes as a warm-up. Afterwards, it is good to insist on doing general equipment training.

Generally, two sets of one action are sufficient. About 15 reps per set.

I suggest that you do this only for your temporary request.

You can continue to make other requests.

Now you have two major defects that cause you to do more than 2,000 sit-ups without any effect.

Defect 1: Lack of aerobic exercise.

Defect 2: Does not restrict appetite.

Obstacles: Fat accumulates in the abdomen for a long time, only oily belly, no muscles.

Is more than 2000 in 1 day useful? The answer, of course, is no. c.Luo's 1,000 sit-ups a day are used to maintain strength and figure, and to lose fat, sit-ups alone have little effect. The key is to rely on aerobic exercise.

Why not restricting your appetite will hinder the appearance of your abs? It's not that you can't train your muscles, it's that your oily belly covers it. You can do more than 2,000 a day, doing more than c

Rogamore. It can be seen that your abdominal muscles are very strong, and I believe that you must have strong 8-pack abdominal muscles. Eating so much and not doing aerobic is not just letting the fat accumulate?

Would you rather be blessed at a young age?

Recommendations:1Control your diet, eat more fruits and vegetables, drink more water, eat less fried and greasy junk food, eat 7 points full, it is best to stay a little hungry all day long, and slowly you will find that you are reunited with your abs.

2.Participating in aerobic exercise, although table tennis is also a good aerobic exercise, but for you, it is far from enough. Running and spinning are good choices, as long as you practice every day until you sweat and are hearty, within a month, you will see the energetic self you used to be.

3.Don't stay up late. Staying up late can lead to endocrine disorders, fat accumulation in the abdomen, and is also not good for physical health.

As long as you do the above 3 points, within a month, you won't see 8-pack abs lose 100 points.

Persistence is key, good luck!

It is recommended to go to a better fitness club. They all have specialized fitness programs.

First of all, refrain from what you eat. It is recommended that you use a tension machine, there are 4 kinds of exercises, 10 sets of each type every day, 20 in each group, the interval between them should not be 1 minute, each must be standard (good for you, just endure the pain). Squats help your bounces and leg shapes with 15 sets of 30 per day.

There is also jogging, which also works wonders for your bounce and leg shape, don't run too much every day, 1000 in one breath, 3 sets a day. If you practice like this, you will definitely regain your old majesty.