Can anyone help me book a beginner gym workout program according to my situation Thank you 30

I recommend that you run 2 laps a day and buy a treadmill if you can. (It is best to run outside, it is scientifically proven that long-term use of treadmills is not good for the body, especially the kneecaps) Of course, it is better to go to the gym, fully equipped, and do a basic set of training every day. The following is recommended to you and my training content each time (first of all, I'm sorry, my level is less than two levels, you can't insert **, you can search by keyword):

1. One-arm curl - biceps.

2. Dumbbell side raise-deltoid muscle.

3. Deep flexion of the prone arm - triceps.

4. Push the barbell - pectoralis major muscle.

5. Ride a bike for 20 minutes - relax.

6. Sit-ups - abdominal muscles.

7. There are also muscles on both sides of the chest, which can be used with flat dumbbells or appliances.

8. Leg training (must be placed last, because the thighs are the most likely to consume a lot of energy, it is the blood concentrated in the legs, causing the mind to be slightly dizzy).

There are also two reminders for you, ask other masters in the gym, they will be happy, fitness can make a lot of friends; In addition, pay attention to nutrition, and it is best to insist on going once every other day, insist on half a year, it will have an effect, do not be impatient and do not talk about methods!

It's not that simple to be a muscular man.

Move Up Fitness is a community of fitness enthusiasts**. The "Free Online Private Training One-on-One" program is now being launched. Free to help those who like fitness.

Friends make fitness plans and follow up on the instructions.

Just search for "move".

I think that when you go to the gym, you should follow the instructions of the fitness trainer, and he will make a reasonable fitness plan for you.

Newcomer Xiaobai has just entered the gym, should have a certain plan of his own, and know what he wants, I suggest that Xiaobai can practice some dumbbells and other simple movements, it is best to practice their comprehensive quality. If your own economic conditions can, you can apply for a personal trainer, because the important thing at the beginning of fitness is not the quantity, but to practice the movements correctly, if you do the wrong movements, the muscles will be trained and deformed. Not conducive to the next training.

For students who have just exercised, I hope to first understand some training cycle knowledge. Students who have just trained should first start with whole-body adaptation training, and try to practice all parts of the body as much as possible, with a large amount of exercise and a small load.

In the middle of training, slowly transition to segmented training, divide the body into several parts, 3-4 times a week, each time to work on a different part, and do not train more than 3 days between each part of the training.

The rest of the content will be waiting for you to practice to that point.

Remember to learn the basic training movement patterns well, and do the movements correctly.

When you go to the gym, you will be given a fitness plan by a professional fitness coach. Comes with a plan not to go to the gym, so you can practice for a long time.

One Week Fitness** Program:

There are many ways to choose, the most common is aerobic exercise such as running, but this will be more boring, so what can you do? The solution is to come up with, today I will tell you friends a non-boring week** plan, which lasts for a month, as long as you stick to it, I believe that the **slim figure is also back.

A pair of sneakers with soft soles that make use of the running section.

Monday: Running + equipment workout.

This is the most conventional gym method. Running is to burn fat in the body, to achieve the purpose of the best from the root, generally each run is between 45-60 minutes The best effect; Instrumental exercises are designed to target a certain area, such as losing the back.

Tuesday: Calisthenics + equipment workout.

Calisthenics is also a kind of aerobic exercise, and the exercise intensity and fat-burning effect are not inferior to running. Calisthenics generally refers to the public exercises in gyms such as combat exercises, barbell exercises, and health exercises, which are suitable for groups of all ages.

Week. 3. Sunday: Closed.

The so-called rest is not complete rest, but refers to the possibility of doing some less intense sports in places such as parks, such as brisk walking, race walking and other leisure and recreational activities. Or you can do some simple yoga movements at home or in the gym, the main purpose is to relax the muscles of the body and let the body get rest.

Thursday: Spinning.

Spinning is one of the aerobic exercises that consume energy sharply, and its main feature is that the atmosphere is active, with the dynamic ** can make people unconsciously excited when exercising, improve the fat burning rate, and is always one of the most popular sports in the first sports program.

Friday: Hot yoga + jogging.

Hot yoga is also one of the more popular exercises for the majority of women, but it has relatively large limitations and moderate exercise intensity; After doing a class of hot yoga, maybe your exercise has not yet reached the best effect, this is the best choice is to go to the treadmill for some jogging exercises to accelerate the fat burning rate in the body.

Saturday: Swimming.

The weather is perfect for swimming, and swimming is one of the most effective aerobic exercises, and doing this on summer weekends is everyone's favorite way.

Precautions: Aerobic exercise, try to keep it at about 40 to 60 minutes for the best effect.

In general, fitness is a process that requires long-term persistence, and three days of fishing and drying nets at both ends will not be effective. Through scientific and reasonable fitness, it can effectively help people release stress and achieve physical and mental health.

Part 6 - How to develop a novice training plan?

Now the gym has a physical fitness test report, and you can choose the corresponding fitness plan according to this physical fitness test report, exercise yourself, and at the same time stick to it.

Depending on how much exercise you can handle, it's best to have a trainer tailor a training plan for you. Because everyone's physique is different, the range of training they can withstand is also different. If you want to build muscles well, you must have a systematic training and a good diet.

1.Start by deciding on your fitness goals, whether you're losing fat or getting in shape. 2.

Based on your fitness goals, determine the type of exercise that works for you. 3.When you start exercising, be sure to control the intensity of your workout, step by step, and don't cause physical damage.

4.During the fitness period, the body consumes a lot, so it is necessary to eat reasonably and pay attention to energy intake.

The first step is to recognize the purpose of going to the gym or to gain muscle, and then make a reasonable fitness plan according to your own purpose. Then choose the time, according to your physique, if it is adaptive fitness, you can choose to do low-intensity aerobic exercise, the time should not be too long. If it is not suitable for fitness, the fitness load should be appropriately increased, and the confrontation activities based on fun can be increased.

To be honest, your body type is obese, but don't worry, this body type is easy to reduce, as long as you can grit your teeth and persevere!!

Getting to the point: the first week is the physical adaptation phase, 1Prepare for the activity Treadmill (brisk walk for 5-10 minutes).

2.Strength Exercises Because this week is the adaptation phase, strength exercises are very casual, as long as you work on all parts of your body.

3.Aerobic exercise Jogging for 20-30 minutes.

4.Relaxation stretching This is very important and will be very helpful for your future training.

Formal start: three times a week, 1 and a half hours each time (sufficient).

Monday: Prepare for the activity jogging for 10 minutes.

Strength exercises: chest + three heads + shoulders.

Bench press 10*5 sets.

Leaning over arm flexion and extension 12*4 groups.

Seated shoulder press 10*4 sets.

Aerobic exercise Jogging for 30 minutes.

Wednesday: Prepare for the activity jogging for 10 minutes.

Strength exercises: back + biceps + calves.

Seated rowing 10x4 sets.

Arm curl or bicep trainer 10*4 set.

Unilateral weighted calf raiser 10*4 sets on each side.

Friday: Swimming hours.

Weekend: Prepare for activities Jogging (if you are at the gym, you can use other maintenance equipment to rotate, such as elliptical machines, step machines, etc.).

Strength exercises: legs + lower back + abdomen.

Seated leg press 10*4 sets.

Roman chair 10*4 set.

Sit-ups 10*4 sets.

Aerobic exercise Jogging for 30 minutes.

Note: You must relax and stretch (20 minutes) after each time, if you can persevere, I believe you will be able to lose weight, exercise is important to persevere!! Bench press.

Friend, your weight is a little big, it is not recommended to do muscle exercises, if you have a perfect and good-looking body first, you should do ** exercise at first, about three months later, when you reach the fast standard, it is better to specialize in muscle projects at this time, because if you have not lost your fat in the case of training blocks, it is terrifying, the inner muscles are developed but the outer fat thickness has not been reduced, and the appearance can not see the lines of the muscles, but the senses will make your whole person appear more tiger back and waist fat A big circle, swimming is okayIt is best to run first, and then wait for a while to muscle, pay attention to, don't train the muscles of the lower body, the lower body thigh muscles are too developed and look unsightly, unless you want to engage in bodybuilding in the future, and then train the chest muscles, abdominal muscles, these two places focus on good practice, arm muscles as long as a slight bit of muscle lines are good not too much, now the abdominal muscles are the sign that girls like, there are a lot of diets on the Internet, you search for a set of think it is best for you

Huh. It's useful to type so many words one by one.

I used to be more than 200 pounds and a fat body, but now I am about 158 and a very strong and non-professional casual practice, which took a year.

Lose fat first, go to jump rope and run every day (continuous jogging) to train until you sweat profusely Low-intensity and high-repetitive aerobic exercise is the best.

Diet is especially important, forget snacks and drinks, don't eat yellow eggs, don't touch duck and all fatty meats, don't eat any nuts.

It's best to use oatmeal instead of rice, this is the most ** tube full and not fat people It depends on whether you can get used to it.

Don't think about bodybuilding until you lose weight, it's half the effort.

As for the question of bodybuilding, there are more posts in the bar.