Ask a personal trainer to help me make a fitness plan, urgently

The key to growing muscle is to eat, and the muscles can only be fully developed with sufficient nutrition!

Breakfast: Whole wheat bread in moderation (rice and noodles can be substituted according to taste, the key is to have enough amounts.) The same egg white, a few slices of lean red meat, 1 cup of milk, 1 apple.

Chinese food: 1 large slice of chicken breast or lean red meat, 1 plate of greens, 2 taels of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soy milk, a few soda crackers (taking supplements like protein powder is also at this time!). ）

Dinner: Appropriate amount of fish, shrimp, some soy products (such as tofu, etc.). You can also eat a whole wheat steamed bun and 1 plate of green vegetables at noon.

Before bedtime: a small cup of yogurt or soy milk, 1 small fruit (can be eaten 1 hour before bedtime).

Exercise-wise, given your equipment is recommended to you:

Shoulder: dumbbell side flat 3*20, barbell press 3*10, leaning over bird 3*10

Chest: bench press 8*10 or push-ups 100.

Back: pull-ups (do as much as you can, do 3*10 pulldowns if you can't do them), 3*10 barbell rows, and 3*10 leg bends

Arms: 5*10 barbell curls, 5*10 nape curls

Legs: Squat up 5*10, calf raise 5*10

These movements are enough, practice one part every other day to ensure the right amount of intensity.

By the way, you should also pay attention to getting enough sleep, staying up late is the enemy of muscle gain, because muscles grow while sleeping!

Around 7 a.m., don't do too much aerobic exercise (such as running, tai chi), pull the ligaments of the whole body, and drink an appropriate amount of water before exercising.

Around 5 p.m., do the physical type, horizontal bar pull-ups, parallel bar support. Sit-up. For the legs, do a one-legged stand up, and supplement with mineral water after exercise.

These are all things to insist on, and you can see the effect in a month or two, don't exercise too much at first, and gradually increase it later.

Hello, I suggest that you need to do it together with the exercises.

First of all, you have to understand the level of low blood pressure and anemia, and if you need medication, you must follow the doctor's instructions.

In other words, it is about developing a fitness plan based on the degree of anemia and low blood pressure. I don't know much about the state of your system, and I can probably estimate that you rarely exercise Now that you have a fitness card, then you have to insist on exercising Starting with some simple exercises such as running, aerobics, yoga, etc.

The second is diet, develop healthy eating habits, you must eat breakfast, you must eat well, as for your cervical spine, you don't have to worry too much, pay attention to the correct posture in your usual exercise, as well as your sitting posture and walking posture in work and life.

If you stick to it for a long time, you'll be fine.

Pay attention to get your wish as soon as possible.