I kindly ask a trainer with fitness experience to draw up a suitable and perfect fitness plan for me

You are not overweight in terms of height, your problem is that you have more local (abdominal) fat accumulation.

The favorite place for fat accumulation is the waist and abdomen. The way to lose fat is reasonable aerobic exercise and dietary control.

1. Aerobic exercise needs to be more than 30 minutes to have an effect, jogging is very good if you can't run, just jump the rope at home. This way the legs will not be thick. Stick to 3 to 4 times a week.

2. It is also good to combine sit-ups, flat leg presses and other actions to connect with the abdominal muscles, and insist on doing it every day.

3. Push-ups at home are very high fitness movements, which can strengthen the pectoral muscles, triceps, deltoid muscles, etc., and also have an auxiliary exercise effect on the abdomen. Do it 3 or 4 times a week, one more time than the last time.

In terms of diet, just eat a normal diet and pay attention to eating more high-protein and low-fat foods. You don't have to deliberately customize the recipe, and you can't eat according to someone else's recipe, right? Hehe.

Seeing that your weight is not very heavy, you can go to the gym and do some abdominal exercises and moderate aerobic exercises. How to practice in the gym has a coach who will guide you. Don't let the coach take you ** It's very expensive, 100 an hour.

Just communicate with the good people who practice in it.

It's better to hire a personal trainer, even if it is formulated for you, it is just a perfunctory score, and it may not be suitable for you!

Try this muscle-building program and decide on the number and number of sets according to your specific 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.

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.

Insist on long-distance running for more than 40 minutes every day, and then pull the horizontal bar and support the parallel bar. After two months, the body will be strong.