Is the freehand muscle training schedule for high school 2 students correct?

OK. Note that two hours before bedtime, start with a small amount and gradually increase to 50 per group. I've been on my face since my sophomore year of high school, and it's about the same amount as you. Half a year to a year, six abdominal muscles, and chest muscles are quite large. , drink more milk and eat beef.

Your plan is necessary to build muscle, but it is still not enough, the following is my own way of exercising, not to do one day off, but to do every day. And you wait half an hour after you finish it to replenish the protein, and the effect is good.

1. Arms and abdominal muscles: 3 groups of seated dumbbell flexion and arm extension, 10 times per group. 3 sets of 10 reps of vertical curls. Seated dumbbell arm curls: 3 sets of 10 reps each. Dumbbell wrist curls: 3 sets of 10 reps each. Sit-ups are also indispensable.

2. Pectoral muscles and back: push-ups are divided into six postures, standard (both hands and arms should be the same width as the shoulders), wide distance (the distance between the hands is 15 to 20 cm wider than the standard one), wide distance outside the hand (on the basis of the wide one, the palms are separated outward at an angle of 45 degrees), narrow elbow clamp (on the basis of the standard style, the two hands are narrowly spaced, as the name suggests, the elbow must be clamped when doing it), the air push-up (when doing both hands and feet at the same time), crocodile crawl (this is more difficult to explain, there should be ** on the Internet, This pose also works the abdominal muscles). 15 reps of each of the above postures, no rest, take a little breath after doing it, follow the second set, the second set can only do 10 reps of each.

Then do the third group. (Of course, according to their own ability, the second combination and the third group can not be done enough 10 times, the key is to do the posture to be standard).

3. Legs: 3 groups of dumbbell squats 10 times per group (the weight of dumbbells is determined according to their own bearing capacity, I am 60 pounds of dumbbells, hehe). Seated dumbbell calf raises: 3 sets of 10 reps each.

The above is an easy way to exercise at home, as long as you stick to it, your body contour will change a lot after 1 month. In addition, I hope to give a good review or extra points, hehe.

The first time someone else's question was a little nervous, and I was not afraid of it. I've been training muscles for a year, and the conditions are similar to yours, first of all, your weight and height ratio is good, that is, height -100 = weight, so you don't need to deliberately gain weight, you can refer to my muscle gain plan, haha.

The time of each workout is about 60 minutes, and if you only practice one part, you should have about 20-25 groups, and the number of times should not exceed 15.

Since you are a boarding student, I suggest you do these actions due to the restrictions of the space.

1. Wide push-ups (chest exercises), narrow pitches (hand exercises), 2 pull-ups (back exercises), 3 sit-ups (abdominal exercises), these are all dynamic and can also be made static.

There are too few sit-ups, do 20 basically not too much, the best is to hold your head and keep doing it, there is a feeling that your waist is not strong, at this time, you can do 30-50 more at this time, it is very effective, do 2 rounds in one night.

There's a way to do push-ups that I think is good, and you can slowly get up and fall slowly, and the process is basically 30 seconds, so it's very tiring, and you feel the muscles when you do it, and it depends on your body, how many rounds you can do, how many rounds.

I suggest that you buy a dumbbell if you have a general, what I use is, dumbbells exercise chest muscles faster than push-ups, arm muscles are also fast, exercise abdominal muscles, go to the Internet to see abs tearers, that is very helpful to abdominal muscles, and there is, I recommend that you exercise every day, so the effect is obvious, I exercise every day, insist on 4 more muscles will be stronger, after the workout is completed, supplement protein, protein is very important, muscles without protein no matter how much you exercise will not grow, you don't have dumbbells according to your workout, But don't forget to supplement with protein, it's important to stick to it!

Unscientific. The body is overloaded.

3 groups are too few. 5 6 compared, but it's okay, if it's just practiced, it's okay. But the action must be standardized, otherwise it will be ineffective. Then the muscles react to relax out. Don't be a dead muscle.

I'm 20 years old. I also like to exercise, it is recommended that you do 2 days off and 1, doing 2 means one day of push-ups and one day of sit-ups. Milk alone is definitely not enough, to eat more protein content, it is recommended that you buy a bottle of protein powder.

If you have any questions, I hope first, I have a systematic score reward, thank you.

Weight 140kg or 70kg?

3x20 push-ups are a bit less, at least 8 sets (you can start less, and then slowly increase).

The most important thing in exercising above is what you should figure out ......It's not about how much gym equipment you need, how good a fitness program you need.

It's that you have to have the heart to really persevere. Three days of fishing, two days of drying nets, no matter how good the equipment is for you, it is in vain in a good plan.