Ask a professional personal trainer to help you prescribe a reasonable fitness plan

This has to believe in science, gym coaches are also based on experience, there seems to be no institution in China to study this systematic fitness plan, including diet, training time, length, intensity, and important training content items, each project should be slightly adjusted according to each person's bone proportion and preferences, as well as before and after the fitness auxiliary stretching, relaxation, this is a very professional thing, if you practice bodybuilding, you can follow the coach, happy.

If you improve your physical function. It's a bit hard to get this plan right.

For general fitness (not bodybuilding and strength), I recommend 1 first learn from the trainer or a friend in the gym how to pull correctly and safely (without hurting yourself and being able to pull the part).

2 Then learn how to run correctly (don't underestimate him).

3. Then follow the coach to learn the correct use of the equipment, posture and the basic theory of fitness (don't be lazy, it's very important).

After mastering the basic movements (barbell bench press, rowing, squat, curl), make a plan for equipment, which should be multiple times, high speed, small weights, 3 to 4 sets of one movement.

4 Finally, Recommended Skipping If you have a dance skipping instructor, you can sign up for a class to learn It's a good practice!

5 Eat a sensible diet.

To put it simply, if I had a plan, it would be like this: go to 7:30 p.m. (one hour after dinner) at a fixed time every day

First, change into sportswear and move your body's joints to stretch.

Second, when you get on the instrument, you should think about what to do, how many sets to do, and how much weight to use, but remember to keep the weight low and the number of times (drink less water during the period).

Third, run with a treadmill to set the number of yards, the right amount, and be sure to finish the run (the reason why running is not put in the beginning is to take into account emotional problems, sleepiness, sleepiness, two hours after eating, physical and mental recovery, and use energy on the most important items for you).

Fourth, jump rope (there are too many benefits) to set the time, such as: 2 minutes in a row, rest for 30s, and then jump for 2min, rest for 30s

Fifth, brace pull (full brace).

Sixth, take a shower and go home.

It's also from experience, and I hope it helps.

Judging from your statement, your husband, like me, did exceed the standard weight too much, and should lose **. Based on my own experience, I recommend that you take the following measures to exercise yourself as well:

First, every morning, you should get up 40 to 50 minutes earlier than before to go out for a run, exercise, do radio gymnastics, hang more horizontal bars, parallel bars, do push-ups, and it is best to learn to practice martial arts. When you begin to learn to practice martial arts, you must first learn the standard posture of various movements of martial arts, that is, the problem of square inches, so that you can practice a soldier-like temperament and demeanor after a long time. After the martial arts posture reaches the proficiency standard, it is better to consider other issues such as dismantling the fist;

Second, you must eat a full meal every morning, chicken, duck and fish. At noon, you must also eat well, chicken, duck and fish can be eaten well. Do not eat pasta (bread, steamed buns, noodles, etc.) and chicken, duck and fish at night, so as not to cause overnutrition, not to grow lean meat but to grow fat, resulting in fat;

The third is to make a cup of green tea cool every night, and the first thing to do when you get up the next day is to add some hot water to the cold green tea first, drink it and then go for a run and exercise. First, the stomach and intestines can be cleaned and garbage removed; Second, it can enhance the fire-fighting function of the stomach and intestines and play a role in promoting physical fitness; Third, fresh blood can be created immediately to dilute the blood viscosity in the body caused by a night's sleep; Fourth, it can ensure that there will be no physical discomfort and other problems when you go out to exercise after getting up; Fifth, drinking green tea on an empty stomach in the morning has the medical effect of eliminating fatty meat (fatty meat). Pay attention to drinking water when you get up, and after getting used to it, you must drink more than 400ml each time a day;

Fourth, if you can exercise every night, you must pay attention: you can only exercise two hours after dinner, which is conducive to the normal operation of the gastrointestinal and digestive system. Hanging horizontal bars, parallel bars, doing push-ups, sit-ups, etc., and, in the activity until the body is slightly warm, can not move too vigorously, resulting in their body excited at night can not fall asleep, adapt to the situation and then increase the amount of exercise.

Remember! Remember!

Fifth, buy one or two courses of ** tea, it is best to go to the big pharmacy to buy barrels to eat, and it is best to cooperate with it. It is best to put ** tea on an empty stomach in the early morning (because this is how I got it back then, and after pulling the stomach (normal reaction to the drug), it was done);

This is purely from my own experience.

Try it, I'm sure it works.

I wish you all the best as I did!

What you said is too general, before you do a physical fitness test, it's best not to blindly let people make plans for you It's dangerous, running won't waste your legs, they say a bit exaggerated, you can make an appointment on the side of the body, I'll show you the results, and then make a plan will be safer.

But because there is no professional instructor, the gym coach just calls for constant bench press, hoping that the professional coach will help with the bench press is the basic movement, plus squats and deadlifts. These three items are practiced 1 item each time, and 10 groups are practiced each time

According to your situation, if you are exercising, I hope you can buy a bunch of slightly heavier detachable dumbbells, it is recommended that you eat some high-energy foods such as chocolate, bananas, etc. before the gym, and supplement protein and carbohydrates after the gym, such as beef, eggs, milk, etc.

You can also take some protein powder at the beginning, depending on yourself.

Here's a copy of the plan.

Monday: Chest, triceps.

A: Bench press with flat dumbbell Pectoralis major muscle 15 reps set*4 (dumbbell to maximum).

b: Push-ups pectoralis major 15 reps set *4

c: Dumbbell arm flexion and extension triceps brachii 15 times set *4 (counterweight 20 kg).

d: Prone single arm flexion and extension triceps brachii 15 times set*4 (counterweight 5 kg).

e: Abdominal muscle exercises 20 reps of sit-ups set *3

Tuesday: Back, biceps.

A: Pull-ups and pull-ups are performed in groups *4

b: Biceps brachii 15 reps for one-arm bend-over row set *4 (counterweight 15 kg).

C: Biceps curl biceps brachii 15 reps set*4 (counterweight 20 kg).

d: Prone arm curl biceps 15 reps set*4 (20 kg).

f: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3

Wednesday:: Shoulder, Legs.

A: Seated dumbbell press deltoid 15 reps set*4 (counterweight 30kg).

b: Standing row deltoid 15 reps set *4 (counterweight 30kg).

c: Standing side raise, deltoid muscle 15 times, set*4 (counterweight 10 kg).

d: Leaning over the deltoid muscle 15 reps set *4 (counterweight 30kg).

E: Frog jump thigh 15 times in set*4

f: Dumbbell weight-bearing calf raise, 15 reps, set*4 (counterweight 20kg).

g: Abdominal muscle exercises: Reclining up and down crunches 20 times set*3

Thursday: Repeat Monday's workout.

Friday: Repeat Tuesday training.

Saturday: Repeat Wednesday training.

Sunday: 1 hour of running with a break.

In the first two months, do aerobic exercise first, lose fat, that is, jog every morning, never under 20 minutes, because fat can be burned after more than 20 minutes of exercise, and when the fat is consumed, you can start to carve the body, every afternoon, first run ten minutes of steps to warm up, and then start sit-ups, do 20 in a group, do 5 sets, do 20 push-ups in a group, do 5 sets, start squatting and jumping, do 50 to 100, this is the most basic way of exercise, and also the most effective, the arm strength device stretches 50 this, divided into 5 groups, each set of ten times.

Dumbbell arm flex 30 times, three sets of 10 reps (both hands).

90 push-ups (divided into 3 sets of 30 push-ups).

Exercise your upper body more, and over time, your upper body will be strong.

According to this plan, there will be obvious results in 3 months, so you must stick to it!!

The muscles need to be rested, and one workout every 2 days is enough.

Eat eggs after a workout and only eat egg whites, not egg yolks.

Don't eat greasy food, eat more white noodles.

Exercise more slowly.

If you can run as much as you can after a workout, you must run for 40 minutes if you want to run, otherwise it will be ineffective.

It's okay to make sure 3 times a week, and the most important thing is to stick to it.

Hold on for a long time!

My experience: Eat eggs after a workout only eat egg whites, not egg yolks.

Don't eat greasy food, eat more rice, and breathe with your mouth and nose at the same time when exercising.

The above training is fine for 2 to 3 days, and one cycle is fine.

Don't look at their tirades! Let me tell you, you drank the big belly, right? And then the diet is not regular? In addition, the stomach is not good, and it cannot promote nutrient absorption well, and you can't solve these problems without getting fat, let alone muscle! Is that right?

People take food as the sky, eating is the foundation of survival, let's talk about eating first!

Diet plan: It is best to eat less fried food and less greasy food, eat three meals a day regularly (or divide your three meals into six meals to eat), and don't drink any more alcohol!

Exercise plan: jog for 20 minutes or skip rope for 10 minutes every day, then do some strength exercises, and then target the abdomen (crunch, supine leg press, supine bicycle, sit and put the thighs as close to the abdomen as possible, 25 for each movement, do two sets for each movement), as long as you can persist for a month, I believe your physical fitness and shape will change! Stick to it for a month and then change your exercise plan.

It's just to stick to it, oh, hehe, believe in yourself, and persevere!!

Run or swim for half an hour every day. It's about persistence.

I also want to ask for help to gain weight.