I want to exercise, please give a detailed plan! Thank you.

Judging from your height and weight, you are not fat, it should be a lack of physical exercise.

I'm a sports enthusiast and enjoy all kinds of sports, running, basketball, martial arts, etc. Let me tell you a little bit about my training schedule.

Running at least three times a week for 2,000 meters each time, jogging can improve your lung capacity, can remove excess fat from your body, and shape your body, it can make your body look more shapely. After the run, I walk slowly for 200 meters to relax my body, and then I do some push-ups, sit-ups, and pull-ups. When I do push-ups, I usually take a deep breath and do 15 to 20 push-ups in one breath quickly, just twice, so that I can work the explosiveness of my arms and the muscles of my arms.

When I do sit-ups, I do 60 at a time to work my abdominal muscles. I usually do 20 pull-ups, which work the muscles of the chest.

I play basketball twice a week, usually until I get tired, about 2 hours. People who run a lot go to play basketball and will be much better physically than the average person.

In addition, I occasionally go to play badminton and practice sanda. Now that it's hot, I'm going to go for a swim when I have time.

Exercise is important in persistence, if you want to build a toned body, it cannot be achieved overnight, it needs to start from little by little, and accumulate less will become more.

Go to the gym and ask those teachers to plan a plan for you.

Healthy Exercise:

1. Mainly aerobic exercise, 40 minutes of aerobic use every day, including running, skipping rope, etc., to increase the overall strength and coordination of the body, so that the body shape will become much better, and the physique will be enhanced.

2. Aerobic exercise should gradually increase the intensity, otherwise there will be no effect, and the body will adapt, such as running to change speed day by day, running faster and faster or running farther and farther.

3. Supplemented by anaerobic use, such as equipment exercise, to strengthen the muscles of the whole body, but because you are not old, it is recommended to do more times with small weights, and practice in groups and parts for 1 hour a day.

4. Supplement high-protein foods and fruits and vegetables, otherwise you will become more and more bored the more you practice.

After getting up in the morning, run a three-kilometer (you can adjust it according to your actual situation), do some stretching and coordination exercises after warming up, such as front leg press, side leg press, side bend, side turn and other exercises that can lengthen the ligaments, and then run in a serpentine shape, jump 360 degrees on the spot (if you can't turn 360 degrees now, you can jump slowly, and you can turn 360 degrees when you can maintain your balance, When you can get 360 degrees, try to do backspin kicks) and other exercises to improve coordination, and then have breakfast and rest.

After resting (don't start training just after eating) you can then practice the basics, left. Right straight punch.

Hook fist. Hook. Left. Lower right split.

Whip legs. Pedaling.

Side kicks. Forward kick (preferably with a sandbag).

In the afternoon, start with a 3km run, rest for 2 minutes, and then run a 100m sprint (be sure to sprint with all your might) 4 times, 1 minute apart each time. After resting for 5 minutes, do 100 squats in the same place, then do 25 standard push-ups (the upper arm and the lower arm are at a 90-degree angle) and 35 non-standard (at least the upper arm and the lower arm should be 300 degrees), when doing these 60 push-ups, both hands should touch the ground halfway, do not rest with one hand with one hand, and then do 50 sit-ups after doing it. Next, you can relax your body, thrash and massage the muscles of the whole body, and finish.

Remember, you can't sit down until you take a break before your workout, you can take a walk and relax, but you can't sit down. In addition, I don't know your fitness values, some of the data given above may not be suitable for you, you can adjust it according to your actual situation. I wish you success (o) Oh.

Hello landlord;

1. Run at least 5 kilometers in the morning. Variable speed running. Acceleration run. Practice endurance. Velocity. Explosive.

2. Sit-ups to train abdominal muscles in a group of 60 and do 4 sets. Fist push-ups can practice two heads. Three-headed. 30 pectoral muscles per group. Do 4 sets.

3. Squats, frog jumps, duck steps. If you can, do a weighted squat. Work on the thigh and calf muscles4, and press the legs to improve your flexibility.

If you really want to exercise your body well, and exercise a tall, well-proportioned, strong, capable, chic, and beautiful body, based on my personal experience, I recommend you to take the following methods to strengthen your body:

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn some basic movements of martial arts, note: when learning to practice martial arts for the first time, you do not require a look, but must pursue a look. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky (exercise and improve your lung capacity) with one breath, do more push-ups, and hang more horizontal bars and parallel bars if you have the conditions (it is best to reach the high school physical exercise standard or above);

Fifth, prepare a glass of boiling water before going to bed every day, and the first thing you do after getting up in the morning is to add some hot boiled water to the cold boiled water and drink it (one is to dilute the blood viscosity problem in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, which is conducive to the long meat, especially the long tendon meat), after getting up in the morning and drinking water on an empty stomach, you must drink more than 400ml each time;

Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon, chicken, duck, fish, and meat can be eaten as much as you like. But for dinner: first, it is best to eat some pasta (bread, steamed buns, noodles, etc.); Second, it is best to eat some chicken, duck, fish, and meat; The third is to eat well, don't eat too much (because the first two items of dinner are favorable conditions for growing meat), but eating too much may cause too much intake and cause the main reason for growing fat (fatty meat) and long tendon meat (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, exercise until the body is warm, and then increase the amount of activity after the body adapts, remember! Remember!

Eight is to go to Xinhua bookstore, online purchase or ** some exercises, martial arts body protection and protection books and exercise technical essentials, precautions, martial arts simple routines to learn well, and then carry out specific exercise and implementation as well. After the physical exercise is good, then consider whether it is better to learn martial arts.

The above articles are important in perseverance.

Only you can stick to it for a long time and develop such a habit of life. I'm sure: you'll see results in two or three months, and if you can stick to it, it won't take two or three years, and by the time you graduate from high school, you'll be training yourself to:

Handsome and chic, robust, capable, temperamental, personable, with the demeanor of a general, and the beautiful young man and the stick boy who are sought after by beautiful and handsome guys!

Good luck!

I'm somewhere else.

Major muscle groups: legs, back, chest, minor muscle groups: biceps, triceps, abs, deltoids.

One large muscle group plus 1-2 small muscle groups a day.

Movement: Legs: Squat.

Back: pull-ups, dumbbell rows, deadlifts.

Chest: bench press (incline, plank, incline), push-ups, dumbbell birds, etc.

Biceps: dumbbell curls.

Triceps: supine barbell arm flexion and extension, supine dumbbell arm flexion and extension, single arm dumbbell arm flexion and extension behind the neck, etc.

Abs: crunch, abdominal.

Deltoid muscles: dumbbell front raises (toe), dumbbell side raises (middle toe), leaning over birds (toe), do 3-4 sets of each movement, 8-15 reps per group, and rest for about 1 minute between sets.

LZ can make a fitness plan that suits you according to what I wrote about yourself.

You can only refer to what others give, because everyone's situation is different.

Jogging! Swim! I like swimming the most.