Gain weight for fitness plan, fitness for weight gain plan

What equipment is there, and what is the current athletic quality.

Go to bed early and wake up late, eat more grains, and exercise.

Breakfast: 2 eggs, a glass of milk (pure milk) of about 500ml, a loaf of bread (or rice) to fill you up

Lunch: Try to eat as much meat as possible and less vegetables.

Afternoon snack: an apple or two, or vitamin-rich vegetables such as tomatoes that can be eaten rawDinner: Eat to your heart's content.

Before bedtime: a glass of milk (pure milk) of about 500 ml

Exercise: You don't need to spend too much time exercising every day, generally speaking, 45 minutes to an hour is enough, and it is best to exercise for about half an hour after adding meals, such as playing ball games, moving your limbs vigorously and slightly warm!

This is the method that my coach told me to gain meat when I went to the gym on vacation, I hope it will work for you)

Weight Gain Pills Daquan Network to check it out.

Give you a scientific fitness plan.

Day 1: Chest training sequence: 1Bench press (large weight, four sets, 8-12 reps each, if you try your best to be able to do less than 8 reps, the weight is too heavy, more than 12 reps means the weight is too light and needs to be adjusted, I will not repeat it later).

>2.Single-week: incline press (large weight, 4 sets); Bi-week: parallel bars arm flexion and extension (can be aggravated, four sets).

>3.Single week: recumbent birds (four groups); Biweekly: Chest clamp (4 sets).

Day 2: Back Training Program: 1Single-week: post-neck pull-ups (can be aggravated, four groups); Biweekly: anterior neck pull-ups (can be weighted, four sets).

>2.Weekly: Standing rowing (heavy weight, 4 sets); Bi-week: deadlift (large weights, four sets).

>3.Single week: pre-thoracic pull (4 sets); Bi-weekly:

Shrug shoulders (four sets) Day 3: Leg training plan: 1

Squats (can be more than double body weight, four sets) - 2Prone leg curl (no less than 1 2 body weights, four sets) - 3Standing on tiptoe (four groups).

Day 4: Triceps Training Program: 1Narrow bench press (large weights, four sets) - 2Single-week: Standing elbow press (4 sets); Biweek: supine arm flexion and extension (four groups)--3Pitch arm flexion and extension (four sets).

Day 5: Biceps training plan: 1

Standing arm curl (large weight, set of four) - 2Single-week: Positive grip single-arm curl (4 sets); Bi-weekly:

Backgrip one-arm curl (set of four) --3Single week: Sticks (4 groups); Bi-weekly:

Priest's chair arms curl (set of four).

Day 6: Shoulder Training Program: 1Anterior neck press (four sets) --2Post-neck press (four sets) - 3Standing Birds (Group of 4) - 4Prostrate birds (four groups).

Day 7: Fat Loss Training Program: 1

Sit-ups (set of six) - 2Supine leg press (set of six) - 3Jogging (no deceleration is allowed at medium speed, 30 minutes) According to the above training plan, every seven days is counted as a reincarnation, every seven days of training is rested for two days, of course, you can also rest for four days and one day, but the training sequence can not be disrupted, train for 60-90 minutes a day, the weight and intensity at the beginning can be a little smaller, but every day, each stage must have a breakthrough.

The rest time between each training action group and the group can not exceed one and a half minutes, generally one minute is the most moderate, you can rest for 2-3 minutes when impacting large weights, insist on training according to this method, you can see the effect in a week, and the progress will slow down after a month, and you can basically reach the level of satisfaction of the landlord by insisting on one year.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

@2个鸡蛋 + a tablespoon of tomato juice + an appropriate amount of sugar, use the same amount of boiling water to make a half-cooked delicious soup, and take it orally on an empty stomach in the morning. After eating for 30 days in a row, the thin person becomes fat.

The Skinny Muscle Gain Training Program is here! Let's get started! This is the fourth lesson in the series of weight gain science, what should I do first when I go to the gym for the first time?

How should each action be done to be standard? It's all here! Students who can't go to the gym for the time being can also practice with dumbbells and elastic bands at home.