Fitness guys come in and help, I want to work out workout workout 30

6 to 7 o'clock in the morning is the most adaptable stage for the human body!Get up and run for an hour, if you are weak, you will find that you will be out of breath after running a few steps, your stomach hurts, your kidneys are hard, and when you get home, you may pee and pee, and the urine may be toxins!So this time frame is best for running!

Before going out in the morning, you should hydrate first, otherwise it is very easy to get tired, feel unwell, and have dry eyes!

At noon, it is recommended that it is not suitable for exercise!At noon, people's functions can be said to be the most active, but also the lowest state!At this time, the most important time is to sit and rest, take a dumbbell and play!

I am not suitable for running and strenuous exercise, and the habit of napping is not comfortable, tooAfter all, you're someone who wants to build muscles!

In the evening, it's time to get serious!Taking a shower after exercising at night is the most relaxing thing!Get out an hour or two before meals to exercise!

The best time is 4 or 5 o'clock, now that you are on vacation, you can also adjust to a little earlier, and then take a shower after exercising, this time is the happiest state of people!At first, you will feel tired, but when you get used to it, you will feel relaxed!At this time, you will find that the physique is **, the muscles are beginning to form, and the fat is also beginning to decrease!

Good work and rest habits in cooperation, not snooze, gluttony, especially sitting for a long time!When it comes to eating, simply keep three meals a day, and try to eat as little as possible in the morning, and you can't skip eating!After all, you're the one who exercises in the morning!

Noon is the time to compensate for nutrition, and in the evening it is moderate, and at night the stomach is the hungriest, so eat fruit!

Morning exercise is not as good as evening exercise, and if you want to exercise in the morning, it is best to go later. There is no fixed time for sit-ups and push-ups, you can do it after running and walking, or you can do it in your free time, but the amount is to be controlled, the main thing is to stick to it every day, for example, if you do 80 100 push-ups a day, the same is true for sit-ups, your stomach will go down after 25 days, but you should pay attention to your diet, and you should not eat big fish and meat. Given that you may have to play ball, the amount of push-ups and sit-ups should be done separately, you can do 20 in the morning, 30 in the afternoon, and if you go to play in the evening, you can do 20 30 when you get home, too much is not suitable for the body.

I am a professional fitness, first of all, I must arrange my diet reasonably, eat less and more meals, eat more foods containing more fiber, mainly supplement protein, such as fish, egg whites, chicken breast, etc., eat less fatty meat, red meat, and wear comfortable jogging shoes with cushioning function when running, after four o'clock in the afternoon, in a more ventilated and sunny place, it is best to have a heart rate monitor, you can measure your heart rate, in order to control the intensity of exercise, you will have a better effect of variable speed running, improve cardiopulmonary function, enhance metabolism, and go to the gym to do resistance training if you have the conditions, Practice every other day, practice three groups every other part, 4 groups per large group, and sit-ups have now been eliminated, which is not conducive to physical health, and do crunches and knee jumps appropriately, which must be practiced every day, abdominal muscles belong to smooth muscles, more passive, to reduce the abdomen can not simply do abdominal exercises, but do more aerobic exercise and resistance training. Body shaping should be scientific and reasonable, in order to get twice the result with half the effort, ineffective exercise wastes time, and will also discourage their enthusiasm and confidence.

You can do push-ups first before doing sit-ups, because after sit-ups, your abdominal muscles are weak, and push-ups will not be able to do well. It is best to run after 4 p.m., because this is the most suitable time for exercise, and the air is better after a day of photosynthesis.

In fact, the best time to run is in the afternoon.

Pectoral muscles. Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back muscles. Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Brachial muscles. Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Hold the dumbbells in both hands, lift them vigorously, and practice 3 times a day.

。。The biggest difficulty is to find information and be self-taught. In fact, I didn't want to complain, what is written in the book or on the Internet is indeed not targeted, but at least it is readily available, and the answer given by everyone is nothing more than half a catty, it must be aimed at you personally, and it is best for you to find a personal trainer.

To put it bluntly, you are too lazy to summarize your own methods, and ask others to help you pave the direction of the future... That's not what the biggest difficulty is. If the method and direction are right, you will naturally take fewer detours, but if you are wrong or unreasonable, you will eventually need to find yourself adjusting or changing the method.

Let me tell you for myself. Work on large muscle groups first. Not a group of 10 rest for a minute before continuing until the muscles are sore.

If you don't have any muscles, you should train them once a day. You can't practice every day. Eat high-protein foods such as eggs, milk, beef, fish, and protein powders 30 minutes after a workout, which are all muscle-building.

Eat more than one meal a day when you're hungry. 8 hours of sleep is guaranteed. Such a month has an effect.

Remember the truth of 3 points to eat and 7 points to practice! If you gain weight, don't run. Just do a machine workout.

This is my personal accumulation. I wish you a speedy success.

Workouts are done with perseverance, like you, you can try to take muscle building powder before exercising, it has a certain effect on thin people. As for the plan, it is based on your own physical condition!

Depending on your body, you have to practice this amount for more than 3 years to get a little shaped, and you have to absolutely control your diet.

It's not bad, strengthen the exercise.

Push-ups work your shoulder muscles, and you've worked out so many items that you can take part in a run if you have time.

Regulate the stomach and intestines, absorption problems, and exercise is just an auxiliary. . . Emotions, stress, thoughts are the focus.

If you do that, you might as well work on your own.