I am 28 years old, I am 172 tall, 60 5kg weight, ask for the best fitness plan, coach, please advise

Good afternoon, landlord, it is recommended that you first improve your physical fitness, or foundation, so that the road to exercise in the future will be much easier, if you are willing to persevere, the first month to lay the foundation for you.

Monday to Friday:

Jog first, enhance cardiopulmonary function, at least half an hour a day, this is outside, if you have energy at home, you can jump rope, 10 minutes in a group, divided into three groups.

Eat three meals on time, don't stay up late, eat more food that is good for your eyes, and move your body for 5 minutes with an interval of two hours.

Wait until your physical condition improves.

Weekends: Go out and run 5km, try to complete it in 30 minutes, even if you walk.

In the second month, you can try light muscle stretching exercises, push-ups, sit-ups, these two things are best done after you finish running and jumping rope, 4 sets of push-ups, 4 sets of sit-ups, the best amount is exhausted, the rest interval between each group is best no more than 2 minutes, do it every other day if you don't have time, and you can do it every day if you are in good health.

In the fourth and third months, the number of training sessions and sets should be increased appropriately.

In the fifth month, you can buy dumbbells, refer to the online muscle training method to exercise muscles scientifically, and then stick to it.

Height 178 because of the skeleton difference.

The standard weight should be between 70-80kg.

Judging by your weight, you shouldn't have a foundation in fitness, so help you make a beginner plan first, simple and easy.

Fitness is nothing more than eating well, exercising well, and sleeping well.

Let's start with compound movements, which can mobilize most of the muscle groups to participate in the completion of the action, regulate the body's absorption function, absorb proteins to repair benign muscle cells, and improve the digestive system, so as to achieve the purpose of gaining weight. Commonly used compound actions are:

Bench press (relatively simple is the seated chest press in the gym), squats, deadlifts (this action is dangerous, pay attention to warm up!)

Pull-ups (the evolution of gym equipment is a high midplex pulldown). These movements can be practiced three times a week in 5 sets of each movement, except for warm-ups. The weight is 10 to 15 reps that you can successfully complete.

Eat: Train 2 hours after meals, replenish food half an hour after training, and eat when hungry. Eat more staple foods, beef, fish, chicken breast and other high-protein meats. Whey protein and creatine can also be taken as well.

Rest: If you can't stay up late, you can't stay up late, and it becomes a habit to rest on time.

It's a bit general, welcome to ask!

You are too skinny, be sure to use a barbell with weights for fitness.

1.Chronic diseases must be treated with slow medicine, and fierce drugs must collapse. You don't do it in a day or two, so you don't change back in a short time. Be mentally prepared. You can't rush for quick success.

2.The specific method should be matched with the specific person, and each person is different, and the measures are different. I think it's important to have a good mindset and principles.

3.Gradual. Eat slowly and exercise slowly.

So that your body can bear it. Just like an overweight car, it has to accelerate slowly to get up to a certain speed, and so does your body. Take running, for example.

More than 20 minutes of continuous exercise can have the effect of burning fat (it must be uninterrupted). The first week you run, you can only withstand 10 minutes, or 10 minutes. After a week or a few days, if you feel comfortable with it, extend it for 3-5 minutes.

In this way, it will accumulate a little after a period of time, and when it can reach more than 20 minutes in the end, you can basically reach the goal of **. Eat the opposite and reduce your intake one at a time. The same goes for muscle building.

What you trained in the army may not be suitable for your current physical condition. Because there are requirements for age and physical fitness when selecting recruits, the purpose and intensity of training are different.

4.Belief. No one can help you with this. There are some fitness stars in the gym, and that may be counterproductive to you, so it's better to put you on a ** when you lost weight before. Give yourself a little confidence.

There are a lot of specific detailed good methods here, but I don't know if it's suitable for you. Because I don't know what you're actually doing. You know you best, read more books, look for them according to the laws of science, and I think there will be the best way for you.

A lot of people are looking for a fitness program here, and I've done it too, to no avail! It's not a long story that is copied or a lie, and it won't help you, so let's ask the gym trainer!

If you go to the gym, there will be a coach to arrange classes for you, and if you are at home, prepare a dumbbell to help you write a plan.

Day 1: 15-minute to 30-minute warm-up run.

At the same time, squats are combined with dumbbells and birds, no less than 15 in each group, and the rest between groups is not more than one minute, 4 to 5 groups, and the action must be reflected if you can't do it.

There are no less than 15 dumbbell curls, a total of 5 sets.

Jog with dumbbells in hand for 10 minutes.

Rest for three minutes.

Bend over with dumbbell rows, 15 reps per set, alternating left and right, no less than 4 sets each.

Day 2: Jog to a medium-speed run for more than 30 minutes.

10 to 30 sit-ups per set, no more than one minute rest between sets, 6 to 8 sets.

20 to 30 push-ups per set-up, one more than one minute between sets, 6 to 8 sets.

Turn your waist and raise your legs in place, more than 80 in each group, and rest for no more than one minute between sets, 6 to 8 sets.

Variable speed running, alternating between medium speed and sprint, taking a break in the middle to walk at a medium speed, no more than one minute, running at a medium speed shall not exceed 200 meters, and sprinting shall not be less than 30 meters. More than 5 times.

Day 3: 15-minute to 30-minute warm-up run.

Lying on the back dumbbell flying bird, the whole process of chest muscle tightening, imagine the infinite weight of the dumbbell, fast up and slow down, more than 15 times per set, 5 sets.

Supine dumbbell press, refer to the bird points.

Do push-ups to the fullest, rest for no more than two minutes between sets, and more than 3 sets.

Jog with dumbbells for 10 minutes.

On the fourth day, rest after a morning run.

Go to the gym. You're supposed to build muscle, so go to the gym and build muscle. The specific plan depends on the physical fitness of the individual, you can go to the fitness plan, and refer to it yourself.

Suggestion: Be sure to eat light in the morning, such as rice porridge, baked cakes, eggs. At noon, don't eat pasta, you can eat rice, the dish must have less meat, no meat is better, dinner, eat cucumbers or tomatoes or the like. Run or walk briskly for thirty minutes every morning. Stick with it

I'll give you a plan.

Week Plan: Day 1 Chest and back.

Bench press 1 2 sets of warm-ups.

Dumbbell bench press 20rm 3

Dumbbell Flying Bird 20rm 3

Butterfly machine (or cross chest) 20rm 3

Roman chair push-up (or deadlift) 20rm 3

Barbell rowing 30rm 3

Seated rowing (or one-arm dumbbell rowing) 20rm 3

Takeaway: Remember to do all chest movements with your chest up, and learn to use your pectoral muscles to exert force, not arch your back. When practicing back movements, the mind is on the back, and you should feel that you use your back to exert force, not your arms.

Day 2 Legs, hips, aerobic.

30 warm-up squats without weights.

Squat 30rm 3

Lunges 25RM 3

Calf 20RM 3

Strand two curl 25rm 3

Rear swing leg 25rm 3

Run for 30 to 40 minutes.

Takeaway: Don't use heavy weight, don't use explosive power. After squatting, the mind should exert force in the buttocks, and after standing up, the buttocks should also be tightened (boys use the quadriceps muscles of the thighs to train their legs).

Keep the tension in the lower back, legs and hips, and move slowly to prevent injury. Pay attention to the stretching exercises between sets and after training to pull the lines apart.

Day 3 Abdomen, aerobic.

Warm-up Leg bend sit-ups (or legs on a bench) 30 RM 3

Supported leg raise (or seated leg raise) 25rm 3

Support leg lift rotation (or seated leg lift rotation) 25RM 6 (3 sets on the left and right sides).

Weight-bearing swivel 50rm 3

Run for 30 to 40 minutes.

Key points: Move as slowly as possible, use your abdominal muscles to exert force (group body), and do not borrow force. Don't take too long breaks between sets and do relaxation stretches after training.

Day 4 Chest and arms.

Bench press 1 2 sets of warm-ups.

Incline bench press 20rm 3

Up-slope flying bird 20rm 3

Butterfly machine (or cross chest) 20rm 3

Push shoulder 25rm 3

Bicep curl 25rm 3

Single arm neck and back arm flexion and extension 20RM 3

Takeaway: After training, do more stretching of the arm muscles to prevent lumps.

Day 5 Legs, buttocks, aerobic.

Same as the sixth day of the abdomen, aerobic.

With the seventh day rest, or aerobics, swimming, climbing, playing badminton, etc.

Summary: The weight used should not be too light, for example, if you can bench press 25 times with a 15 kg barbell, and you can use a 10 kg barbell to push 25 times, it will not work at all, and a set of 25 reps will feel more strenuous in the last few times, and you can't do 25 reps with a weight that can do 35 reps. Don't be too heavy, so that the movement is deformed, the whole body borrows strength, etc., especially for girls, not for strength or block, but for lines, such as lunges, etc.

Don't take too long breaks between sets, 45 to 60 seconds, remember. Exercise more about the movements, which should be slow rather than fast. Do more stretching, learn yoga movements, and the lines will look good.

Don't use explosive power, don't go for big weight, hehe.

It is recommended to go to a health club to consult a trainer It is more realistic.