I was 16 years old and gave me a detailed, long term fitness program that preferably included a diet

Swimming is the best fitness exercise, and you can set aside half an hour to 1 hour a day.

There is no good way to eat, don't believe in the so-called scientific collocation, just eat well and be happy, what people want to live is a mood.

Make a friend :)

Like you, I want to, but I don't know how.

It's easy to have a goal!

Your goal is to look physically fit and strong!

First of all, I want to say that you are indeed a little skinny, and if you want to be fit, you need to gain some weight. After all, muscles are also meat, and with the foundation of meat, you can train the muscles you want.

Because you don't want to be a muscular man, you don't actually have to go to the gym. Pay attention to some exercise on a daily basis, and you can achieve the purpose you want. For example, stick to morning and evening exercises.

It should be noted that the preparation activities should be sufficient, and then do some strenuous exercises, which can drive every movement in the body!

Buy yourself a pair of dumbbells, a gym chair, and a gym blanket. There is always time to exercise at any time. For example, I have a pair of dumbbells in the company, and I lift them when I have nothing to do.

Of course, my most important advice to you is weight. Some need to be added. 171cm can also get 65-70 kg. To tell you the truth, I am 172cm, 82kg, and my belly is bigger, because I like to play basketball all year round, and there is no fat on my legs and arms.

By the way, it's great to have a favorite sport, and I love to play basketball. Thanks to this, my leg muscles are more developed.

Practical not to use the coach, I am the same as you, the effect of my own exercise is also good, I found some exercise methods on the Internet, the most important thing for beginners is to persevere, and you must be prepared before exercise, I started directly to exercise when I first started without pre-exercise preparation, and then the muscles were injured, and I didn't dare to exercise for a long time, until I started, and every time I exercised in the future, I had to do some pre-exercise preparations, that is, relax the muscles and shut down, press the legs, Stretch your arms and exercise your lower waist and head, the most important thing is that you have to exercise mainly today**, just prepare well**, you can't be lazy, or you will get hurt, and secondly, don't be too anxious, do the action slowly, one by one, and insist on exercising every day, if you feel tired at the beginning, exercise every other day, slowly strengthen the intensity, don't come at one time, you will be injured, as long as you keep insisting, you can see obvious results in a month, and you will feel very good in three months. This is my experience, eating more sugary foods later in life will reduce your muscle soreness. Fitness equipment is actually very simple, you will use it when you look at it, the main thing is to pay attention to the correct way to exercise.

The most accurate way is to go to the gym and find a personal trainer to talk to you individually, which is more reliable.

Dumbbell bench press.

a.Focus on the pectoralis major, deltoid and triceps.

b.Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up.

c.Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbells fall vertically, and when they fall to the lowest place, they do an upward push and exhale when they push up. Then push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Incline dumbbell bench press.

a.Focus on the upper pectoralis major muscles, followed by the anterior deltoid and triceps.

b.Starting position: Lie on your back on a bench with an upward incline angle of 35-45 degrees.

c.Movement: Hold the dumbbell with both arms straight at the upper part of the shoulder. Inhale as you lower it above your chest (near your collarbone). When you descend to the lowest point, you do an upward push and exhale when you push up.

d.Training Points: Focus the main force on the pectoralis major muscles during the exercise, so that the pectoral muscles are always in a tense state. The triceps muscles serve as a secondary supplemental strength.

Push up to the open position and repeat.

d.Training points: Don't arch your back and hips or hold your breath, as this can cause your muscles to lose control and be dangerous.

Up-sloped dumbbell birds.

a.Focus on the areas to work: upper chest and deltoids.

b.Starting position: Lie on your back on an inclined bench with dumbbells in each hand, palms facing each other, and push up until your arms are extended.

c.Movement process: Drop the dumbbells parallel to both sides with both hands, bend the elbows slightly, and drop the dumbbells until you feel the muscles on both sides of the chest have a full stretching sensation. When the dumbbells fall, inhale deeply. Exhale as you hold the bell and lift it back to its original position.

d.Training Points: If the arms are straight when the dumbbells fall to the sides, it will be difficult for the chest muscles to stretch and contract.

Hello, although I am not a fitness coach, I still have muscles in the gym, and the coach has also coached me, I will now teach you some fitness plans Warm up for 5 to 10 minutes before each training, it is recommended to use a treadmill, and exercise the joints of all parts to avoid injury.

Dumbbell front flat press 2 20 dumbbell side flat 2 20

Dumbbells bend over and raise 2 20 on the side

Sit-ups 1 25, squats 2 20

Leg Raise 2 20

Seated leg flexion 2 20

Prone leg curl 2 20

I went to the gym for the first time today and I felt numb! Special 100 points to ask for a plan, I hope that professionals must give a fitness must ensure quality and quantity, two hours a day is enough, but you must practice in place, and there is more emphasis on persistence!

When you are new to bodybuilding, the best plan is actually the simplest plan, and the most basic action is actually the most practical action.

So to give you the easiest workout plan.

Monday, chest.

Barbell bench press 3-5 sets.

Incline bench press 3-5 sets.

3-5 sets of parallel bars arm flexion and extension.

Tuesday: Back, shoulder.

Pull-ups 3-5 sets.

Drop down 3-5 groups.

Dumbbell press 3-5 sets.

Wednesday: Legs.

Squat 3-5 sets (do squats with a smith rack, safe).

Leg raises 3-5 sets.

These are basic bodybuilding moves, all of which work on large muscle groups.

Is fitness too hard? Three tips to teach you how to stick to fitness for a long time.

The most effective is the best for you. Talk to a personal trainer.