Who helped me develop a workout plan, sports. Who will help me with my workout plan?

I've been a fitness trainer before, so I can give you some guidance and see if it works!

If you want to be strong, you need to start with two aspects: the first is nutrition, and the second is proper exercise

First, if you want to talk about nutrition, you must first have a reasonable diet and pay attention to the combination of nutrition.

If you are thin, pay more attention to supplementing some foods that are rich in protein, sugar, vitamins and so on. For example, meat, fish, and eggs are rich in protein; The staple food is rich in steamed bread, rice, and fruits. Vegetables and fruits are rich in vitamins.

For the above foods, we should pay attention to the combination of meat and vegetables, and the nutrition should be diversified.

Second, to talk about exercise, you have two hours of exercise time every day.

I don't know how your rest is, but if you don't have a good rest, it's better to take a break at noon. If you have a good rest and ensure that you are not sleepy in the afternoon, you can do some exercises with a relatively small amount of exercise at noon, such as brisk walking, jogging, etc., about half an hour of exercise, and then do some muscle stretching and relaxation.

This helps to increase the amount of food and exercise better in the evening. The evening should be the focus of the exercise divided into three parts:

1. There must be a small warm-up at the beginning, which takes about 10 minutes.

2. Then do exercises for large muscle groups in the body. Such as back muscles, chest muscles, leg muscles, abdominal muscles. For example, pull-ups (upper limbs), squats (lower limbs), and sit-ups (lumbar abdomen).

These exercises should be done with high loads and low frequencies. That is to say, the action should be done in place, and one has an effect. If there is equipment in the gym, it is necessary to increase the weight a little, and the intensity of the upper and lower limbs is about 8-10 as the limit (that is, when you do this number, you will not have the strength to do it again).

For the exercise of the waist and abdomen, the movements should be standard, and the number should be limited according to one's ability.

3. Finally, there should be a relaxation, that is, stretch and knead the tense muscles.

1. First of all, you should have a clear goal in mind, and what kind of effect and purpose you hope to achieve through exercise, it is best to refine it and formulate detailed and specific goals in stages.

2. On the issue of training intensity, do not rush to achieve results, you should follow the principle of gradual progress, and increase the intensity appropriately according to the effectiveness of exercise.

3. It is necessary to deal with the relationship between exercise, study or work and rest, especially the combination of work and rest, so as to prepare physical strength for the next exercise.

4. In the arrangement of training time, don't think that the longer the practice, the better, our physical strength has a threshold, once it exceeds the limit, it will feel twice the fatigue, which is not conducive to the recovery of physical strength, and naturally it will not be able to cope with the subsequent exercise.

5. The formulation of the plan should pay attention to the word "feasibility", if it is completely unrealistic, basically such an exercise has no meaning. Therefore, it is necessary to make feasible plans and arrangements in light of the actual situation.

How do I create a workout plan that works best for me?

The current distance education is too bad, such as the distance education of Hunan University. Tsinghua seems to have dropped out of distance education last year.

First of all, you must understand your physical condition, do you often get sick, etc., and secondly, you must understand the force of your body, that is, whether you have strength, pay attention to not too hard when exercising, hurt your body, and give yourself a good cycle, at least the next time you mention exercise, you will not feel very bitter, you must be willing to do it, and you must also supplement sufficient nutrition, not surplus, nor lacking, balance, step by step, in order to achieve sustainable development.

First of all, it depends on your age, physical condition, and the goals you need to achieve in order to know what you are suitable for, how long you need to exercise, and how hard you want to exercise.

Don't know what you're referring to??

Do three sets of 20-30 push-ups a day. Hit the sandbag for 20-30 minutes a day. In half a year, your physique will make a qualitative leap!

So thin, in fact, the best exercise is to go for a morning run, and then the silver bell is to see how you like to exercise. Exercise more176The height of 50kg is too thin, exercise more.

Method of training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks. 3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle. 2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week. Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

Wake up early and go for a run in the morning, eat less calorie food at ordinary times, and exercise in the afternoon is helpful for fatigue.

I won't help you make a schedule, because if everything is done step by step, you will definitely get tired of it in less than a week, and you have to arrange your life by yourself, so what I give you is my fitness plan and how I feel during this time. Hopefully, you can find your own plan in it.

My situation is similar to yours, and my own workout plan is as follows:

I have a pair of dumbbells, so let's talk about dumbbell workouts first, in which dumbbells are one of the best tools for fitness.

Mondays are mainly chest exercises, triceps.

Dumbbell bench press, dumbbell bird, push-ups.

Dumbbell neck posterior arm flexion and extension, prone arm flexion and extension, supine arm flexion and extension.

On Tuesday, the main exercises are back, biceps, leaning over one-arm dumbbell rows, and dumbbell lifts.

Dumbbell curls. Wednesday, closed.

On Thursday, the main leg exercises.

Dumbbell squat, dumbbell lunge squat, dumbbell half squat, dumbbell bottle lift.

On Friday, the main exercises are shoulders and forearms.

Dumbbell side raise, dumbbell press, dumbbell front raise.

Dumbbell wrist curls.

Closed on Saturdays and Sundays.

All of the above movements are 2-3 sets of 12 reps each.

Other exercises, push-ups, sit-ups are done almost every day, and when the weather is good, I choose to run outdoors, because my main purpose is to build muscle, so there is very little aerobic exercise scheduled. Others such as horizontal bar pull-ups are also often done.

When it comes to sleep time, I usually schedule dumbbell workouts before lunch and before evening, that is, at 11 o'clock and 4 o'clock. Because after a set of strength training, the nutrients you eat are more easily absorbed, and you will not be tired because of the lack of calorie replenishment.

The evening rest time is set at 10-11 o'clock, but these days the weather is not good, even rainy days, people are lazy. Sometimes I don't go to bed until 12 o'clock, which is ashamed enough.

I got up at 7 o'clock in the morning at the latest, and I got up at 6 o'clock when the weather was good. It's good to arrange these schedules by yourself, to fit your own life clock, don't be too reluctant, it's right to correct bad habits, but you have to take your time.

The above are my fitness plans for the past two months, and they are from my practice, and the results are good.

If you don't have dumbbells and don't plan on going to the gym, a fitness plan is much simpler.

Chest exercises: push-ups (don't underestimate push-ups, they are not easy to do, there are many postures), parallel bar arm flexion and extension.

Back: pull-ups (nothing to do with going out for a walk, playing horizontal bars and parallel bars, don't stay at home).

Abdomen: Sit-ups (this one movement is enough to train the abdominal muscles).

Legs: squats, jumps, runs.

In conjunction with aerobic exercises, such as skipping rope, long-distance running, cycling, swimming, etc., a comprehensive exercise.

I hope you will change your mental outlook through fitness and become a man full of sunshine.

What is the purpose of your workout?

**？Gaining muscle?

Practicing resilience? Practicing endurance?

Or cardiopulmonary training?

Since you want a plan, you have to give a goal.

Also, are there gymnastics mats at home?

What other equipment is there besides a 20-pound dumbbell?

It is best to prepare a set of barbells.

Run for 20 minutes in the morning and walk for 30 minutes in the evening.