Consultation about your own fitness program? 30

In fact, the time you said is too short, because the main exercise is not to talk about first, first talk about the warm-up before the workout and the stretching after the workout, which generally takes 20 minutes, even if it is halved, it will take 10 minutes. Warm-up and stretching are important to prevent injuries and promote the effect plus relieve exercise soreness. As for how to stretch, look at the best stretching exercise given in the attachment, and the warm-up can be to trot on the spot for 5 minutes.

The order of warm-up stretching cannot be reversed.

Time is squeezed out, and many heads of state and big bosses of listed companies will arrange about 1 hour of fitness time every day. The amount of exercise can be assessed by the overall fatigue, generally speaking, after the workout should be a little tired but full of energy, will not affect the next day's work and life. If it is very cumulative and listless, it is considered to be overexercised.

Specific arrangement: high-intensity cardiopulmonary training, if you really can't complete 4 sets, you can only do 1 2 sets first, and then add 1 set every 1 2 weeks until you can complete all 4 sets of training.

Jumping jacks 1 minute 15 squat jumps Burpee 15 times Leg raises for 30 seconds Jumping jacks 30 seconds Plank for 30 seconds.

No breaks in between the action! If you can't hold on, you can rest, but make sure you do it all! Count 1 set, do 4 sets! You can rest for 30 seconds and 1 minute between sets).

jumping jacks

Squat jumps. <>

burpee

Raise your legs high. <>

Plank. <>

There is a lot of fat in the abdomen, and it is not good to rely on sit-ups and push-ups alone, so it is still necessary to arrange aerobic exercise, the easiest is running. You can do this:

1. Arrange three days a week to run, 30-40 minutes each time, buy a watch to measure the heart rate, and control the exercise heart rate at about 120.

2.At other times, you can do push-ups and sit-ups, and planks are recommended, which have a great effect on smoothing the abdomen, and the time is 15020 minutes.

The chest muscles are exercised up to twice a week, mainly by pushing the barbell. The back muscles are exercised up to twice a week, with pull-ups and rowing as the main focus. Shoulder muscles are exercised up to three times a week, with a focus on a front- or post-neck push barbell.

Exercises for the lower back and abdomen need to be done in combination with aerobics. Leg muscle exercises, mainly squats.

Chest Exercise Method: Bench Press or Incline Press, 10 sets*5;

Parallel bars arm flexion, 15 sets*5;

Flat Bird or Uploping Bird, 12 groups*3

Back Exercise Method: Pull-ups, 15 sets*5;

rowing, 10 sets*3 5;

Shoulder exercise method: neck forward push (barbell or dumbbell) or neck back push (barbell or dumbbell), 10 sets*3 5

Waist and abdomen exercise method: 20 sets*5 [can be weight-bearing after a certain level] + aerobic exercise.

Leg Exercise Method: Squat, 10 sets*3 5

Note: Drink less drinks and more water during exercise, and you need to supplement a lot of protein and water within 1 hour after each workout.

Always remember to exercise more, eat less, and then create a fitness plan that suits your physical condition.

It should be based on your own actual situation. Everyone's situation is different, and you should make a fitness plan according to your own fitness time, fitness part, and fitness place.

The first point is that if you want to make your own plan, then you should plan from your own quality and physical strength, and the schedule must be done within a week, and the second point is that the schedule you make every week must be completed carefully, so that it can be effective

I often use the plan, do you see what works for you?

Muscle building still lacks proper aerobic exercise.

It is recommended that each training session be at least an hour and a half, starting with a 40-minute jog, followed by strength exercises, and the equipment should be equipped with dumbbells and barbells with removable weights.

Week 1, back.

Pull-ups 5--6-8.

Seated anterior neck pulldown 4--12

Seated backhand pulldown 4--12

Barbell rowing 6--8-10

T-bar row 4--8-12

Dumbbell rowing 4--8--12

2. Chest barbell bench press 10--8-12

Dumbbell bench press 4--8-12

Barbell upper bench press 5--8-10

Dumbbells on oblique birds 5--12

Parallel bars arm flexion and extension or instrument clamp chest 4--8-12

3. Abs + aerobic exercise.

Sit-ups 5--30

Supine leg raises 5--30

Jogging for 40 minutes.

4. Shoulder barbell neck forward press 5--8-12

Dumbbell press 5--8-12

Dumbbell side-lift 4--8-12 (super set).

Dumbbells lean over the bird 5--12

Barbell front flat lift 4--15

5. Legs + hips.

Barbell squat 5--8-12

Lungby squat 5--8-12

Front kicks 3 (30 per set).

Rear kicks 3 (30 per set).

Side kicks 3 (30 per set).

6. Biceps triceps.

Barbell curl 5--8-12

Dumbbell seated alternate curl 4--8-10 (super set) barbell curl Concentrated curl 4--8-10 (combination set) Supine arm flexion 5--8-12

Pulley straight rod arm flexion and extension 4--8-10 (super group).

Pulley press down 4--8-12

Dumbbell neck back arm flexion extension 4--8-12

7. Abs + aerobic exercise.

Sit-ups 5--30

Supine leg raises 5--30

It's best to go to the fitness center and find a professional trainer to help you make a good one, and it's good to stick to it if there are many people.

The most important thing is to persevere.

Running every day for 2 months is absolutely effective.

The three elements of muscle gain: training + diet + rest.

1) Fitness Program:

Monday: Chest + three heads.

Horizontal barbell press 8-12rm (pcs) x3 sets.

Incline dumbbell press 8-12rm

Incline dumbbell flying bird 8-12rm

Seated e-z barbell neck back arm flexion and extension 8-12RM

Rope down 8-12rm

Wednesday: Back + Btwo.

Wide grip pull-ups 8-12rm (pcs) x 3 sets.

Pitch Barbell Row 8-12rm

Pull down 8-12rm in front of the neck

E-Z barbell curl 8-12RM

Tensioner curl 8-12RM

Friday: Shoulder + abdomen.

Seated dumbbell press 8-12rm (pcs) x 3 sets.

Standing dumbbell side raise: 8-12rm

Upright rowing 8-12rm

Sit-ups 15-20RM

Hanging leg raises 15-20RM

Sunday: Legs. Squats 10-15RM (pcs) x 3 sets.

Seated leg raises 10-15rm

Leg flexion and extension 12-15rm

Leg curl 12-15rm

2) Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat noodles.

Packet, 4 eggs (2 whole eggs, 2 egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

3) Rest: Try to fall asleep before 10 p.m. and ensure 7-8 hours of sleep!

...LZ's current muscle condition is not very good...

However, you don't weigh much, so you may look a little muscular because you have less subcutaneous fat.

You need to increase the intensity of your training...

Brother, I was in a similar situation to you before, very thin. During college, I knew that I practiced bodybuilding, and one of the most important and true guidelines for me is: eat more protein, I bought protein powder to eat, it is absolutely useful! It's not easy to grow muscles if you practice all the time and don't supplement.

You go**. The first thing is to press the legs to move the muscles and bones of the whole body to prevent injury, and then you can go to the treadmill to slow down the speed for [run for 13-16 minutes, and then increase the speed to [run for 8-12 minutes, and then come down to beat the legs to prevent the legs from growing muscles, you can go to every night, spinning training, very fat loss, you can lose 500 calories in a class, 4000 calories = 1 pound of fat [it also contains water], plus you run on the treadmill, It should be able to consume about 200-300 calories, plus you eat a little less for dinner, it is estimated that it will be about half a month!

Let me tell you: you must supplement protein throughout the day, eat less greasy things, and focus on green at every meal.

Others help you decide, often you have a lot of inappropriate and unreasonable places, only you know yourself, and only you know whether you can stick to it.