I m a high school student and I want a fitness program for a month or two urgently

High school students don't have any good gym equipment, the situation is similar to mine, and I also work out at night. I went back to one two days ago, so I'll post it to you again.

1) A comprehensive approach to exercise; Squat, dumbbells on both sides of the body, stand up with dumbbells in hand, lower the dumbbells to lift, and then lift up, and then reverse back to the squatting state according to the steps, so repeatedly, suitable for heavier dumbbells, if there are no dumbbells, do a single-leg deep pit squat.

2) Exercise the biceps: hold the dumbbells in each hand and hang them on the sides, bend the arms to lift the dumbbells, this requires lighter dumbbells and has to be done for a long time, if there are no dumbbells, you can replace them with a schoolbag.

3) Pectoralis major muscle: Lie flat on the dumbbell pedal with both arms abducted and bent to hold the dumbbells, repeatedly do the upward lifting action, pay attention to the downward must try to pull the muscles downward, and do the following push-ups without dumbbells.

4) Push-ups: three main ways to exercise the pectoralis major muscle, on the basis of the posture we usually do push-ups, the two-hand support is forward and backward respectively, when the palms of the hands are close to each other, the arms are slightly bent, otherwise they can't do it, and the two-hand support points are about the front and back areas of the pectoralis major muscles on both sides of the abdomen.

5) Calf muscles: Stand in front of the wall with your hands against the wall, put your feet together, tiptoe up about 20 times, and then turn your feet up about 10 times respectively, and so on.

Some of my own exercise methods, I hope it will be useful to you, pay attention to not slack and slack when exercising, and mobilize all the muscles that can be mobilized, so as to achieve the effect of exercise, try to reach your own limit, do it intermittently, but every time you have to reach your own limit, the effect is very good, and you should prepare for activities before exercising so as not to get injured.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

I don't know what your schedule is, let me tell you, run 2000 meters every morning, pull 4 groups of horizontal bars, the first two groups according to their own limits, the last two groups are not limited, and then support 4 groups of parallel bars, 20 in each group, and the action should be standard. Skipping rope between classes, 3 sets, 3 minutes each. It is necessary to have the conditions to practice the equipment.

That's it.

I'm also a high school student, I started exercising in high school, and I gained 14 pounds (pure muscle gain) and am currently 140 pounds and 180 tall. I do five sets of standard ordinary push-ups every day, two sets of wide, very effective, but pay attention to the arms not to be fully extended when you hold up, so that your muscles are kept in a tense state, and every two sets of chest expansion exercises are done to rest for 30 seconds to a minute, otherwise the muscle growth rate will not be very high, and the strength growth will not be obvious. It takes about 10 minutes to complete this process.

Abdominal muscle training, do air pedaling and leg lifting, each group until exhausted, do abdominal stretching and rest for 30 seconds to 1 minute after doing one group, do two to three sets according to your ability. The whole process does not take more than half an hour, and the effect is obvious. After each workout, you have to wait until your muscles are fully recovered before starting the next exercise, which is basically every day or two!!

If you have time, you can take a look at my space, maybe it will help you. It's good to make your own plan, but stick to it.

If you plan to do it, you want to practice**?

If it's abs, push up or push-up positions to prop up your arm muscles.

Go up and down stairs, or jump rope with one foot to tune 20 per set and then switch to the thigh muscles.

Zama step is the best.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardio, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10 pieces, frog jump 2 sets x 30, high leg raise 3 sets x 120, supine hip lift 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 sets x 12 pcs, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pcs, crunch flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pcs.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

I don't know if you want to ask about the gym plan or the whole fitness plan.

If it's a gym plan, the better gyms have a fitness trainer, you just need to tell him which part of the muscle you want to strengthen and the trainer will design the right plan for you. If it's a full plan, I jog five kilometers in the morning, play badminton every other night, and go to the gym twice a week. (My main business is tennis, so I don't have a lot of requirements for bouncing) Running and swimming are very effective ways for endurance.

If you bounce, you can practice it at home (use your schoolbag to carry weights to do squat exercises, and do it in groups of 20-40).

Of course, unfortunately, I am already a college student, so I have plenty of time in the summer vacation, all the above plans are personal choices, I hope the landlord will consider it at his discretion, after all, there is pressure in high school to take the college entrance examination, and grasp the scale of fitness and study

I would like to ask those who have been working out in the gym all year round to make a fitness plan. It is only necessary to say that every day you should practice, if you have the conditions, hang more horizontal bars and parallel bars (it is better to meet and exceed the high school physical training standards);

I'll send you one, but depending on your situation, I'll make my own plan.

Smith bench press 50kg*10pcs*2 sets.

60kg*10pcs*2 packs.

70kg*10pcs*2 packs.

You can also go from 50 to 90 in a group of 10.

Bench press) This side is not protected and the weight can be slightly smaller.

40kg*10*1 set.

45kg*10*1 set.

50kg*10*1 set.

60kg*10*1 group (according to your own ability, don't blindly add weight, step by step, especially for large weights, someone should protect you).

The above is a barbell, which is good for the enlargement of the chest, and the following is a training for the line of the pectoral muscles.

A bench press bell is all about using small dumbbells.

10lb (weight) *10pcs*1 set.

20lb (weight) *10 pcs*1 set.

30lb (weight) *10 pcs*1 set.

30lb (weight) *10 pcs*1 set.

Supine Flying Bird This is not a good description of this, you can consult a live personal trainer.

Use the weight of 10lb to do 4 sets of about 10 pieces each, and you need to learn the movements at the initial stage, and you can't blindly increase the amount.

Flying birds in shoulder standing position.

5lb*10*1 group.

5lb*10*1 group.

10lb*10*1 group.

10lb*10*1 group.

This movement mainly moves the shoulders, but pay attention to the accuracy of the movement.

Push the bell in a standing position. You can also use dumbbells with barbells, the weight is slightly lighter, the barbells are mainly used to train blocks, and dumbbells are mainly to exercise the lines of muscles, which look more beautiful.

10kg*10pcs*4 sets.

Eradicate your ability to gain weight, and be careful that someone protects you.

Smith pushes the bell Place the bench at 90 degrees, sit on it, and the barbell falls right on the shoulders behind your head.

20kg*10pcs*2 packs.

30kg*10pcs*2 packs.

30kg*10pcs*2 packs.

40kg*10pcs*2 packs.

When you're done, do a forward leaning bird.

Do 3 to 4 sets with minimal weight.