I hope that a fitness coach will give me some good advice, and the score is not an issue

If you work on the abs, the calves are parallel to the ground, the thighs are perpendicular, and then do sit-ups, which are very cool, 15 per set (10 at the beginning), 3 to 4 sets.

And then the biceps are just push-ups, no more than 30 per set (20 to 25 at the beginning), just 3 sets.

If you want to**, you have to do more aerobic 90kg You should really be more aerobic Running is the best aerobic exercise Since you don't like it, it's good to ride a spinning bike But jogging is the best **Very effective Don't be too slow.

Lung capacity can be improved with practice. You're too heavy and you have to **! Run, run, run.

Monday: Chest + three heads.

Plate dumbbell chest press: 3 sets of 8-10 each. Rest for 30-60 seconds between sets.

Flat dumbbell flying birds: 3 sets of 10-12 each. Rest for 30-60 seconds between sets.

Seated dumbbell single-arm flexion and extension: 10-12 in each of 3 sets. Rest for 30-60 seconds between sets.

Wednesday: Back + Btwo.

Dumbbell one-arm row: 3 sets of 8-10 each. Rest for 30-60 seconds between sets.

Dumbbell bent row: 3 sets of 8-10 each. Rest for 30-60 seconds between sets.

Dumbbell alternate curls: 3 sets of 10-12 each. Rest for 30-50 seconds between sets.

Friday: Shoulder + abdomen.

Seated dumbbell press: 3 sets of 8-10 each. Rest for 30-60 seconds between sets.

Dumbbell side raise: 3 sets of 8-10 each. Rest for 30-60 seconds between sets.

Dumbbells bent over the bird: 8-10 in 3 sets. Rest for 30-60 seconds between sets.

Sunday: Legs.

Dumbbell squats: 4 sets of 8-10 each. Rest for 60-90 seconds between sets.

Dumbbell lunge squat: 4 sets of 8-10 each. Rest for 60-90 seconds between sets.

Benefits of leg training: Causes the body to produce an extraordinary amount of male hormones, so that:

The body's metabolic function is accelerated, resulting in rapid muscle growth throughout your body.

Long. 3: Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, 4 eggs (two whole eggs, two egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink plenty of water.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

What are you afraid of running? If you don't have enough lung capacity, you won't run? Run! Run for me!

If you can ** Oh my God, I'm moved by you, I'm so tired of opening my eyes!!

There are several kinds of push-ups·· You are suitable for practicing first 2 hands greater than shoulder width (shoulder extension) Push-ups 3 sets A set of 15 is in charge.

Pay attention to the posture Do it slowly Then do push-ups (exercise the chest muscles) in 2 hands less than the width of the shoulders 3 groups of the same as above** Running is essential But does it make you run fast Jogging will be a little faster than the so-called bump! You can't do it for more than 1 day and 1 hour.

If the conditions allow, the easy way to swim is to practice everything.

The writing is as follows: 1. The fitness coach is very professional, the movements taught are very accurate and serious, and the correct exercise guidance and dietary suggestions are provided.

2. The fitness coach is enthusiastic and patient, pays attention to the guidance of the individual source skill, and leads the master of the correct posture and movement step by step, after the author persistently exercises, the body has been significantly improved, thanks to the support and guidance of the fitness coach.

Landlord, believe it or not, I lost forty pounds in half a year.

What I do is very simple, it is important to persevere.

Running, running for about half an hour a day. Running is a full-body workout, and the calves and waist are much thinner.

Jump rope running and run 500 jumps.

The above is recommended to be done during the day.

Evening: Sit-ups: I don't want to say much about this, there are good 6-minute ab workouts on the Internet. You just have to pick one of the difficult ones and do about 80 strokes.

Push-ups: 1-2 weeks: 12+15+12 10 seconds apart between sets 3-6 weeks: 20+25+20 12 seconds apart between sets 6-10 weeks:

25+25+30 Diet should also be controlled at an interval of 30 seconds in each group, 8 in the eveningDon't eat it after half a while. Eat more fruits every day, and eat more vegetables hope to help you!

If you don't believe it, forget it, I'm like this, I lost 40 pounds in half a year.

Jumping rope, running, and swimming are all useful, but you can't just run or something like that.

If you want to do more aerobic exercises, such as: running, jumping exercises.

It is recommended that you climb a mountain or swim, I insisted on climbing the mountain for a month, and successfully lost 28 pounds. Hope it helps.

Muscles must be developed evenly, you can imagine that if the pectoral muscles are very developed but there is no deltoid muscle, it is not very beautiful, the upper body is strong but the legs are relatively thin, and it is not the legendary X-shaped body, which is off topic.

Diet-wise, how many meals do you eat per day? There are a lot of sayings on this Internet, but the royal way is to eat less and eat more often, on the basis of the main meal every day, add 1 or 2 additional meals, add meals without seeking quantity, only to provide the necessary protein and energy, a small amount of nuts, fruits, milk, yogurt is a good choice for meals. As for the main meal, it is mainly required to provide rich protein and enough calories, protein is easy to understand, because protein is the main raw material for the synthesis of muscle, calories many people have misunderstood, in fact, stretching muscles is like building a house, protein is bricks, calories are labor, and every pound of muscle synthesized consumes a lot of calories, but this "mass" does not support eating braised pork at every meal.

Moderate amount, so it is a good choice to eat more lean meat, eggs, milk and fish, beef is a personal favorite, chicken contains a very high proportion of protein, of course, we can't forget cereals and vegetables, a moderate amount of grains and vegetables can provide enough calories and some trace elements;

At home, even the muscles can only lay the foundation, dumbbells can be used to train the arms and shoulders, dumbbells and push-ups can be trained to the chest muscles, horizontal bars can be even pull-ups to train the back wide, legs. Frog jumping is a good choice;

The intensity must be moderate, especially the large muscle groups, chest, back, legs, if you can do 30 push-ups in a group, rest for 1 2 minutes between sets, you can do 4 5 sets; Pull-ups forehand grips can be done in one set (palm forward) more than 10 times, and you can do 5 sets, then the foundation is quite solid, and it's time to go to the gym to do a promotion workout.

Pectoral muscles to be in the gym, there is a barbell the fastest. If you don't have one, do push-ups.

Come according to the amount of exercise, if the amount of exercise is large, you can.

Eat 4-5 meals a day, each meal is mainly fish, meat and beef, and you can eat a few egg whites in the morning.

Eat less pork, more fat accumulation.

Hehe! Eating is a matter that you will only think about when you reach a certain stage of training, don't think about it for the time being, now you want to think about how to increase the amount of exercise and exercise intensity.

Bodybuilding should not only exercise the pectoral muscles, but also sculpt and catalyze the muscles of the whole body. Otherwise, it is easy to be out of proportion. There are no limitations to equipment or space for exercise.

The gym is just a place where you can bring together a group of like-minded fitness people to pull their calves. In fact, there is really perseverance, a pair of dumbbells is enough. If you want to get a full 45-minute fitness program every day and give you a satisfactory body in 3 months, please adopt it, and leave me an email I will send you the fitness **.

High exercise volume and intensity.

Oh, that's the best way to run.

In a word, a standard dumbbell movement is sufficient. The bench press is done with the chest to the arm line is not obvious.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

If you buy a few bodybuilders, you will know that there are corresponding training plans in them, which are all good, and you must pay attention to your diet!!