Ask for a fitness plan and start for two months

From my personal experience, it is enough for novices to practice three times a week, Monday chest and three heads, Wednesday back and two heads, Friday legs and shoulders, rest the rest of the time, abdomen is best done every day, one action three sets, ten times each, the principle of the net, overload, large weight, multiple sets, peak contraction, etc., in a word, how uncomfortable and how to connect. Finally, I will send you two golds: persistence!

Week. 1. Training parts: pectorals, triceps.

Push-up. Dumbbell bench press.

Dumbbell birds. The dumbbell bends over and the arm is flexed.

Week. 3. Training parts: latissimus dorsi and biceps.

Hammer seated pull-down.

Dumbbells lean over for rowing.

Dumbbell curls. Week.

5. Training parts: deltoid muscles, legs.

Dumbbell front raise.

Dumbbell side raise.

Dumbbells are raised on their sides.

Dumbbell squats. Leg raise.

Seated leg flexion and extension.

Prone leg curls.

Calf raiser. In fact, there are not many equipment for home fitness like you, you can do a few more groups, 6 groups of each action, 10 per group, try to eat as much as possible, three points of exercise, seven points of eating, more thin people to eat more, eat more protein and carbohydrates, nothing else, there is no secret to fitness, you must say that you want a secret, the secret is two words, insist!

The longer the key body, the more obvious the effect, a week can give the body a signal to start exercising, it is recommended to do sit-ups and push-ups are about the same, if you haven't played with those things before, it is easy to get hurt.

Every day, do 100 sit-ups. Boxing bag 100. 300 jump ropes. The puller is willing.

You don't seem to be obese, you should be relatively healthy, if that's the case, I'll give you a plan, for beginners in fitness, this is the best experience. Day 1: 1

Weighted supine 3 sets of 2Flat bench press 3 sets of 3Dumbbell Flying Bird 3 Group 4

Backhand pull-ups 3 sets of 5Crank barbell curl 3 sets of 6Dumbbell single bending moment 3 groups 7

Deadlift 3 sets, each set of 8 12 pieces, use 80 percent of your maximum strength.

Day 2: 1Pull-down hammer 2

One-armed dumbbell rowing 3Crank barbell neck push back 4Side-flat lift 5

Bell 6 apparatus tow bird 7Squats are also 3 sets of 8 12 per group Aerobic 3 times a week for more than 30 minutes each time The emphasis is on persistence Do not move in place Rather light than off Two days a cycle One day off a week I just used this plan It's been half a year It's very effective.

Day 1 program.

Chest: plank bench press 6 sets 8--10 reps per set (non-strenuous dumbbell weight is beneficial) 4 sets of push-ups 10--20 reps per set.

Double Gong arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8--10 reps per set (as an auxiliary) Back: pull-ups 4 sets of 6--8 reps per set.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls 10-12 reflexes and extensions of the back of the neck 4-6 sets of 10-12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

Day 3 plan: Same as day 1.

Day 4 plan: Same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Training frequency 4 times a week.

The duration of each session is 90 minutes.

The specific arrangements are as follows:

Monday Warm-up Treadmill Jogging for 10 minutes.

Leg training Smith frame half squat first use the empty bar to warm up each group of 20 plus weight Your strength should be 10kg on each side 12 * 3 (12 is a number 3 is the number of groups) The interval between each set is no more than one minute, and it is like this at once, not to mention.

Seated leg curl and extension instrument Adjust the weight by yourself 12*3

Seated leg curl 12*3

Standing calf raise, 20*4 plus abdominal training, 100 crunches, self-assigned.

Finally stretch the muscles.

Jogging for 30 minutes is over.

Wednesday chest humeral three.

Seated chest press 12*3 Remember to have the right weight It can't be done easily.

Push-ups 15x4 Chest clamp 12*4 in a seated position

The steel line is pressed 12*3

The bench has both arms flexed and extended 10*3

Plus abdominal training crunches 100 for self-distribution.

Finally stretch the muscles.

Jogging for 30 minutes is over.

Friday Seated rowing 12x3

Pull down 12*3 in the high position

Dumbbell bend over row 15*3

Biceps dumbbell curl 15*3

Biceps wire pull 15*3

Plus abdominal training crunches 100 for self-distribution.

Finally stretch the muscles.

Jogging for 30 minutes is over.

On weekends jogging can be 40 to 50 minutes.

These are all general movements, if you don't understand the action, ask or check, it shouldn't be a big problem, I hope it can help you.

Even if you are given a fitness schedule, you won't be able to read it, and it will take a few small things to get you to know how to go about it. Including heart rate control, breathing methods, muscle sensation, diet, intensity, weight, number of sets. Fitness isn't that simple!!

Buy the magazine "Health & Beauty", read a few more copies, and then you will almost know how to go to fitness. It's rich in both action and knowledge.

As long as there is time to bubble more, play basketball.

I'm a fitness instructor, Monday, chest + triceps training.

1) Dumbbell bench press.

10-12rm

x3 group. (2) Dumbbell flying birds.

10-12rm

x3 group. (3) Push-ups.

times) x4 groups.

4) Sitting: Single-arm neck and back arm flexion and extension

8-12rm

times) x3 groups.

5) Pitch arm flexion and extension:

8-12rm

times) x3 groups.

Wednesday, back + biceps training.

1) Dumbbell rowing:

8-12RM (times) x4

2) Pull-up wide grip:

8-12RM (times) x4

3) Pull-up narrow grip: 8-12rm (times) x 4 (4) push-up curls.

8-12rm

times) x3 groups.

5) Standing dumbbell hammer curl 8-12rm

times) x3 groups.

6) Seated dumbbell alternate curl: 8-12rm

times) x3 groups.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squats.

8-10RM (times) x 3 sets.

2) Dumbbell lunge squat.

8-10rmx3 groups.

3) Dumbbell lifting.

8-10rmx3 groups.

4) Standing dumbbell press.

10-12RM (times) x3

5) Dumbbell side raise.

10-12RM (times) x3

6) Dumbbell front raise.

10-12RM (times) x3

If you have any fitness questions, you can ask this coach to answer.

For the fitness of this dumbbell, the number of each set is about 15 to 20, and the weight of the dumbbells is also adjusted to the extent that you are exhausted after doing this number, and you can rest for 1 minute between each set.

Day 1 Chest: Dumbbell bench press 4 sets.

Dumbbell Flying Bird 4 sets.

Push-ups: 4 sets (about 20 push-ups).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Day 2 Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Abs: Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

Day 3 back: 4 sets of wide and narrow pull-ups.

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs Day 4:

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

Rest on the fifth day.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.