Get a healthy fitness program!

Exercise time: Before 9 a.m. and after 8 p.m. is suitable for aerobic exercise, that is, running or swimming or race walking, and do not take a shower within 12 hours before the workout to avoid insufficient glycogen supply. 2:30 p.m. to 5 p.m. is a great time to work out and eat daily

Eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, don't eat pork! Don't eat greasy stir-fry! Don't drink carbonated drinks!

Eat lunch 1 and a half hours before the workout, mainly eat continuous energy-replenishing foods, such as fish, chicken, beef, high-sugar fruits, and eat protein-rich foods that are easy to digest immediately after half an hour of fitness for muscle growth! Here's the key! Eat beans, egg whites, (boiled soybeans with egg whites are excellent supplements!)

Easily digestible proteins such as milk, fish, chicken, etc. Attach a fitness plan sheet for 1The standard forehand grip on the horizontal bar Pull-ups must be able to go to a set of 10 to do 4 sets of no more than 40 seconds in the middle of each set to train the latissimus brachii brachii 2

The standard chest push-ups must be able to do 30 push-ups in one group, do 4 sets, pause no more than 40 seconds in the middle of each group, and train the pectoralis major muscles, waist and abdominal muscles 3Dumbbells, you have to watch it** I can't tell you what the action is, do you know what the big arm is vertical The correct training of the biceps brachii muscle is that the big arm is always perpendicular to the ground, and the lower arm moves up and down between 30 and 120 degrees, so that the muscles will not be relaxed and tense throughout the whole process 15kg dumbbells are in a group of 20 to do 4 sets of pauses in the middle of each group for no more than 40 seconds Training the biceps and forearm muscles 4Squat slowly up a group of 50 to do 4 sets of pauses in the middle of each group for no more than 40 seconds Training the thigh muscles above is some advice for beginners in my 6 years of fitness The fitness effect also has a cycle, which is generally 90 days, that is, 3 months, it will come out of shape (the muscle wheels of each part are wide and distinct, and the back is fan-sided) 5

The fitness cycle is 3 months, which is 90 days, and I have to train strictly according to the quality and quantity I have above. But you have to train to the quality you set! About the first two weeks, you won't be able to do what I said, but in the third week you will be completely adapted, when you are eager to increase the load on yourself, your fitness will start and get on the right track, there is no shortcut to practice, only work hard! Come on!

This is a plan that can be exercised at home.

I practice it every day.

No instruments are required.

It is recommended to do it in the evening].

Jump rope 500 times.

After the jump, take a 5-minute break.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

If you have the conditions to go to the gym, please ask, and I will make a gym training plan for you according to your actual situation.