Ask for a summer fitness workout plan!!

Monday chest and abdomen.

1.Incline bench press (4 8).

2.Flat bench press (4 8).

3.Push-ups (4 8).

4.Supine flying birds (4, 8).

5.Horizontal straight arm pull-up (4 8).

6.Bend on your back.

7.Supine leg raises.

8.Sitting, bending your knees and raising your legs.

Tuesday. Back, forearms, and abdomen.

1.Seated pulldown (5 8).

2.Barbell bent row (4 8).

3.Straight leg deadlift (5 8).

4.Barbell shrug (4 8).

5.Wrist curl (5 12).

6.Bend on your back.

7.Supine leg raises.

8.Sitting, bending your knees and raising your legs.

Thursday. Triceps, biceps and abdomen.

1.Horizontal arm flexion and extension (4 8).

2.Seated arm flexion and extension (4 8).

3.Leaning over arm flexion and extension (4 8).

4.Barbell curl (4 8).

5.One-arm squat curl (4 8).

6.Standing dumbbell alternate curl (4 8).

7.Bend on your back.

8.Supine leg raises.

9.Sitting, bending your knees and raising your legs.

Friday. Thighs, calves, shoulders and abdomen.

1.Full squat (3 8).

2.Squats (3 8).

3.Half squat (3 8).

4.Seated leg flexion and extension (4 8).

5.Standing calf raises (5 15).

6.Standing press (4 8).

7.Front flat lift (4 8).

8.Side-to-side lift (4 8).

9.Lean over and raise sideways (4 8).

10.Bend on your back.

11.Supine leg raises.

12.Sitting, bending your knees and raising your legs.

The expert on the top floor, his plan is a good anaerobic exercise, but you have to have aerobic exercise as the foundation, and running every day is indispensable.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Run for 30 minutes in the morning and practice dumbbells for 1 hour at night before going to bed.

The first thing you must do is to train your pectoral muscles, lying on your back.

It is best to exercise statically: intense training of muscle groups such as upper limb muscle groups, lower limb muscle groups, abdominal muscle groups, and waist muscle groups. Existing tools will do.

You can go to the "J Bodybuilding Forum" where many professional coaches are discussing, and you can go in and consult.

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