Help develop a health plan 20

I was going to draw up a health plan for you, but I saw that the plan given to you by the previous netizen was very comprehensive and reasonable, I hope you can arrange your life reasonably according to his advice, so that you will be accompanied by health for life, what do you say?

Girl, the standard weight of your height is, you can count 55kg, in fact, you don't need to lose it. But you said you were on the fat side. Maybe it's a lot of meat. **We mainly still have to lose fat, if it is easier to lose water and muscle**.

You don't need to lose this, your weight is normal.

Your height and weight are enviable, you don't need to lose it, otherwise it will not be good for your health.

Acne Use a cleanser for acne.

Wake up early: a small spoon of honey with vinegar (brewed vinegar, preferably apple cider vinegar) and a large spoonful of breakfast: eat more protein.

Lunch casual.

Don't eat meat for dinner Staple food control!!

Key points:1Resolutely do not eat any snacks at night.

2.After meals, especially 15 minutes after dinner Take a 40-minute walk3Drink plenty of water and Pu'er tea.

4.Breakfast must be eaten or it will reduce the metabolic rate.

Stick to it for a month and the absolute effect is obvious.

Now all are asking for healthy and not** plans. In fact, it is not difficult to see if you can control your mouth and make yourself move! **The detailed plan is available to see (the history of blood and tears of the body), this is a good example, worth learning and referencing!

In view of the fact that the body fat content exceeds the standard, it is recommended that you focus on ** first, which can be supplemented by muscle training.

At this stage, paying attention to controlling the diet and doing aerobic exercise three or four times a week will get good results.

Eat less high-fat and high-calorie foods, eat a certain amount of staple foods or grains, eat more vegetables and fruits, and eat fish or skinless poultry every few days. Eat breakfast and lunch well, eat less dinner, and make sure that you are not hungry before going to bed at night.

Do an aerobic exercise every other night or afternoon, and if you haven't exercised much before, it's best to start with low-intensity exercise such as brisk walking, cycling, or swimming, and gradually increase the intensity. Aerobic exercise for good fat loss requires a sustained 30 minutes to an hour each time, with a heart rate of 120-160 minutes. I recommend the treadmill, running is a full-body exercise, and the intensity is easy to control by yourself; If you have a knee injury or can't run for a long time, you can use spinning instead of running.

Pay attention to the warm-up before exercise and the cool-down after exercise.

After running, you can do some equipment training, just train the upper limbs and torso, and at the beginning, you should also use a small weight to strengthen the muscles and joints first.

Once you have lost your weight, you can do a workout every other day, and you can use 10 to 20 minutes of jogging to warm up each time, and then do an hour or so of equipment training. Pay attention to the intensity of muscle training, at this time, you can use large weights, 4 to 8 sets, each set of 6-10 intensity to train, and rest for a minute between sets to relax. If you're already happy with the shape of your muscles, you can use small weights of 15-20 per set to strengthen your muscles for strength and endurance.

Let's post a general training plan for you as a reference.

Chest: 1 plank bench press, 2 inclined dumbbell bench presses, 3 dumbbell chest clamps or cross pulldowns, 4Dumbbells cross the bridge.

Biceps: 1 upright barbell curl, 2 upright or seated dumbbell curls.

Shoulder: 1 barbell seated shoulder press, front and back of the neck, 2 dumbbell seated shoulder presses, 3 dumbbell side raises.

Three heads: 1 flat narrow pusher, 2 cross pulldowns, two actions.

After training, pay attention to protein supplementation, and you can eat some meat every day.

This is my suggestion, I won't write any details, you can choose the right exercise program and time according to your situation (the evening exercise time should be more than an hour apart from eating and sleeping), and the intensity is from low to high. Just take it one step at a time.

Supplement: If you plan to compete in bodybuilding, you may need to pay attention to the science of training, but most people only work out for the purpose of physical health, and the amount of training is not very large. After your body returns to a more standard condition, you can maintain your health by exercising two to three times a week, and if you don't increase the amount of training, then the body's strength and endurance will not improve much, which may be what is the so-called plateau.

So if you don't compete, you can practice on your own.

I'm more than 10 centimeters taller, but I'm about the same weight, and I'm very thin. It's hard to imagine how thin you are. I also exercise, and it's not about how much, it's about sticking to it every day.

I have a good reason, I can't do it if I don't exercise. If you have parallel bars and horizontal bars, it's good, that's enough. Pull-ups or something, you're not bad, but it's standard, pull it up and count it as one, and pull the next one when your arms are straight.

After a long time, I will unconsciously increase the number. Then it's good to hold parallel bars, and train the brachial three heel pectorals. The abdominal muscles can be practiced on the horizontal bar, the arms and legs are straightened, grasp the horizontal bar with both hands, and then lift the feet to slowly reach the bar once, a group of 10, but the arms and legs should not be bent.

Forget it, for personal reference, I usually practice like this, and I don't know if it's reasonable or not. Good press leg kick kick.

Wake up early every day and run after! Don't stay up late at night, eat three meals regularly. As long as you are consistent, health is not complicated!

It's a little fat. Eat a little less and exercise more.

In fact, it is not fat, and it needs some simple plasticity, but if you can stick to it, don't waste your energy if you can't stick to it. There are a lot of plastic cardio exercises online that you can try to do. I wish you a speedy return to your perfect body.

About the same as me, buy a dance mat and dance for 1 hour a day. Don't eat high-fat, high-calorie foods, it will work in January, give it a try.

Fitness is a combination of aerobic exercise and anaerobic exercise, and if you want to change your eating habits, you must eat low-sugar, low-salt, low-fat, and high-protein foods! Eat more fruits, vegetables, and high-protein foods, and control the amount of meat!

Don't eat high-oil, high-sugar, high-fat food, otherwise it will be useless to do no amount of exercise!

You can't drink beer, eat cakes, or coke drinks, just plain water!

I wish you success! If you don't understand, you can ask me again.

Shake meal replacements, consistent exercise, balanced diet, and I've lost weight.

First of all, you have to determine what causes asthma. Check it out, some asthma conditions can't be strenuous exercise!

Without detailed information, it is impossible to give you a definitive answer. Forgive me for your own good!

Bone pain to see Exercise for at least 1 hour a day You can jog I wish you all the best in the high school entrance examination.

If asthma is severe, there are drugs to control, please ask the doctor what medicine to take, general asthma patients, can not be angry, to control their emotions, tension and emotional agitation are easy to make asthma attacks, in addition to asthma is a respiratory disease, patients can not do strenuous exercise, can not be in the dust is more local activities, exercise is best in the place where there are other people around, you can go to learn to play Tai Chi this calm exercise, exercise for half an hour a day is almost

As for the sciatica you mentioned, I don't know much about it, and I can't give you advice, I'm sorry

Play more badminton.

As for the timetable, I don't understand the bone pain.

Cucumber and eggs specific diet plan for the first week.

Morning: an egg (you can eat tea eggs), a cucumber at noon: an egg (you can eat tea eggs), a cucumber cold dish in the evening: cucumber.

1. Two or one serving of cucumber cold dish.

The most effective way to do this is to limit your intake of three meals a day, especially dinner. and reduce sleep appropriately.

The fastest is to take ** medicine·· But it will**·· Then you have to pay attention to the diet yourself... It's okay to stay up late**··