Fitness plans, workout schedules. How to schedule a fitness program

First of all, in the morning, breakfast contains 1 2 eggs, then run or swim for more than 1 hour to increase the sense of muscle line.

At noon, eat more meat, add beef, fish are good for muscles, and you must take a nap when you are full.

In the afternoon, if you work out at home: warm up first (very important) followed by push-ups, back muscle training, leg muscle training, sit-ups, etc. It is best to exercise for more than 2 hours.

You can also take some calcium tablets, in addition, don't be too enthusiastic about exercising at the beginning, take your time, like the ones I said above, it's best to wait for the middle of the workout to do it, now you can run, swim, skip rope, improve and add physique.

I'll give you a reference to my fitness plan, I'm 170, I used to be 152, I practiced for about 1 and a half months, I lost 16 pounds, and now it's 136 pounds. First of all, it depends on your own time, it is best to go every day when you have time, I go every day, if you don't have that much time, go at least 3 or 4 times a week. Go to run first, jump the speed to your own acceptability, run for at least 30 minutes, because the first 20 minutes do not burn fat, so it must be more than 30 minutes, I run for 50 minutes.

Note that you don't stop and walk halfway, but just keep moving. The next step is to work on the large muscle groups, because the main purpose is **. Muscle training is a must, and the consumption of muscles is great, and it is not easy to do so in the future.

The major muscle groups mainly include the legs, chest, back, waist, and arms. Exercise a large muscle group every day, there are a lot of fitness machines in the gym, it is better to exercise the legs at least 4 kinds of fitness equipment, choose 3 kinds, 5 to 6 groups of actions per fitness machine, 15 to 20 actions per group, the weight of the fitness machine can be adjusted by itself, it is advisable to do about 15 pieces of strength, and the interval between each group is 1 minute. Take turns exercising 3 fitness machines, and the whole exercise time with the fitness machine is one hour.

Next time I go, I will run first, and then change to a big muscle group to exercise. Of course, the most important thing is persistence.

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

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

3 Do you have dumbbells 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 6 sets of crunches, 15 pieces each, no need to warm up, because the body is already warm, rest for 1 minute.

Practice like this first, if you belong to the category of people who usually don't exercise much, you have just started exercising. So the intensity can't be too big. Beginner training method, step by step. It's about persistence.

The initial training should be based on the principle of combining work and rest, and focusing on basic training. Three times a week.

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

It's simple......On the first day, the chest and three heads are trained. The next day back and bice. Day 3 Shoulders and Stomach. Then rest for the day. I have more details on this. Diet and rest are important!

A week's fitness plan, collect it together, and adjust it according to your actual situation!

A week's fitness plan, collect it together, and adjust it according to your actual situation!

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.

Hanging leg raises: 4 sets x 15-20 reps.

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

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

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

Lie flat dumbbell 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 dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

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

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

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-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

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

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

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

Rope press down 4 sets x 10-12 times.

This plan of yours is enough for college students, if you want to train to become a bodybuilder, then you have to increase the strength of your hands, it must be to increase the weight of time and exercise, then I am afraid that you will delay normal learning.

According to your own physical fitness and time permitting, find the most suitable exercise method for yourself!

12 years old 3 groups per day. Each set of 30 is 50 in sit-ups