Ask for a fitness training plan, ask for a fitness plan

I think it's a bit less than three or four times, but it's okay to go five or six times a week. Since you said that there is a lot of meat on your stomach and back, it is recommended that you jog for more than half an hour after each workout to warm up, and you must be consistent, and then it is time for the exercise plan. On the first day, the biceps and pectoralis major muscles are practiced, mainly arm flexion and extension and bench press.

The next day, the three heads and the back, you said that the back also has a lot of meat, then do more stretching movements, the weight is not too large, so that you can lose the fat on the back, do the pull-down rod and row. On the third day, the running time is lengthened and the abdomen. On the fourth day, the shoulders plus the legs.

Run on the fifth day. And pay attention to your diet and sleep!

The plan should be simple: 1. Pull out the military posture Half an hour after each meal, 3 times a day, and then pull out the military posture for half an hour at 8 o'clock in the evening.

2. Sit-ups, half an hour after eating, and half an hour before going to bed at night.

3. Push-ups must be standard (the key is to tuck the abdomen).

4. The most important point is to insist on !!

It's very simple, go for a run, but in order to achieve the best effect, you need to improve the efficiency of the exercise, and at the same time strengthen a certain amount of training, that is, anaerobic exercise with aerobic exercise, both prongedly, so as to achieve the best effect.

Seeing your figure, estimating your height and weight, you can start from agility, speed, and endurance, because you are more dexterous, small, and practice speed and endurance first, so you can give full play to your advantages, innate advantages. Add strength and explosiveness in the later stage, and you're good to go.

Then, you can practice high leg lift or high leg lift jump rope, which is conducive to cardiopulmonary activation, 1 timer for 1 minute is enough, write down the number of jumps you jump in a minute, you can make a transition in 40 seconds if you can't stand it for a minute!

Another 1000m sprint, which is anaerobic exercise, do your best, run your best and write it down.

The above plan can be done in the morning when you wake up, and then again at 3 or 4 o'clock before the sun goes down.

Among them, push-ups can be carried out after running a thousand meters and resting for a few minutes, and the effect of the exercise is the best.

For the rest of the time, aerobic exercises, squats, jogging, leg presses, what you are happy to do, and practice if you have energy. As long as you have extra time to study, it's fine.

Eat to be full, eat well, only then can you have the strength to practice and learn!

But why are there still so many fat people in the world? Because they don't exercise, they don't exercise, they give them plans but they don't carry them out. There are many kinds of plans, and each one will make you slim down, but if you don't stick to it, it's useless!

Training frequency 4 times a week.

The duration of each session is 90 minutes.

The specific arrangements are as follows:

Monday Warm-up Treadmill Jogging for 10 minutes.

Leg training Smith frame half squat first use the empty bar to warm up each group of 20 plus weight Your strength should be 10kg on each side 12 * 3 (12 is a number 3 is the number of groups) The interval between each set is no more than one minute, and it is like this at once, not to mention.

Seated leg curl and extension instrument Adjust the weight by yourself 12*3

Seated leg curl 12*3

Standing calf raise, 20*4 plus abdominal training, 100 crunches, self-assigned.

Finally stretch the muscles.

Jogging for 30 minutes is over.

Wednesday chest humeral three.

Seated chest press 12*3 Remember to have the right weight It can't be done easily.

Push-ups 15x4 Chest clamp 12*4 in a seated position

The steel line is pressed 12*3

The bench has both arms flexed and extended 10*3

Plus abdominal training crunches 100 for self-distribution.

Finally stretch the muscles.

Jogging for 30 minutes is over.

Friday Seated rowing 12x3

Pull down 12*3 in the high position

Dumbbell bend over row 15*3

Biceps dumbbell curl 15*3

Biceps wire pull 15*3

Plus abdominal training crunches 100 for self-distribution.

Finally stretch the muscles.

Jogging for 30 minutes is over.

On weekends jogging can be 40 to 50 minutes.

These are all general movements, if you don't understand the action, ask or check, it shouldn't be a big problem, I hope it can help you.

Even if you are given a fitness schedule, you won't be able to read it, and it will take a few small things to get you to know how to go about it. Including heart rate control, breathing methods, muscle sensation, diet, intensity, weight, number of sets. Fitness isn't that simple!!

Buy the magazine "Health & Beauty", read a few more copies, and then you will almost know how to go to fitness. It's rich in both action and knowledge.

As long as there is time to bubble more, play basketball.

Depending on what you're saying, you need both fat loss and strength building :

In the situation you mentioned, you don't have to bear weight, just use your own body weight.

In this way, take the week as an example, Monday, Wednesday, Friday, strength training:

Push-ups, followed by a weightless squat, followed by sit-ups, as for the number, you can do a few and do a few. Write down the numbers on a piece of paper yourself.

Start with only one set of each action.

Then try to do one more than the last training session next time.

Walk on Tuesdays, Thursdays, and Saturdays, and walk slowly rather than running, for 30 minutes each time.

This amount of exercise should not be too much.

Swap your walk for a jog after a month and take your time.

Rest on Sundays and practice nothing.

Appetite will grow on its own after a workout, and the advice I can give you is not to be a picky eater. I eat almost everything but dog meat now.

Don't be in a hurry, it takes time to strengthen your body, do what you can, as long as 1, make progress every day, and 2 persist.

Peers. Help, two words, persevere. As you said, you can do 10 push-ups, and you can't go up a single pull-up, you know how to practice, why don't you practice?

In addition, get up and jog for half an hour every morning, **use, and then pay attention to your diet, and live a regular life.

Friend, I am a long-term fitness enthusiast, I recommend that you go to the operating gym to do a personal test, the circumference of each part, and the muscle and body fat content of the body, muscle strength and reaction tests. liters of liquid.

On the surface, you are on the lean side and should be training to gain muscle. Introduce you to Muscle Network, which has training methods for various parts of the muscles, so I won't tell you in detail here. You need to note that muscle building should be done with a large weight and a few sets of training.

Each movement is based on the 8-12 that each group can complete, if you feel relaxed after completing more than 12, it means that the training weight is light, and if you can't even do 8, it is heavy. Do 5 sets of each movement, with a 1-minute break between sets. Do 3 movements for muscle training in one area.

Pay attention to the part of the force when doing the action, and the correct force will cause the muscle group you want to exercise to produce a feeling of soreness and swelling, and the girth will become larger. Each part of the training should be separated, and you can't practice everything every day. For example, to practice the legs, only do various leg training for 1 day to achieve the strengthening effect.

Each muscle group is scheduled to have 2 training sessions per week. Do not exercise for more than two hours at a time. Rinse with hot water after a workout to help relieve muscle fatigue.

Swim you better go separately and go 2 times a week for no more than 2 hours each time. No other training will be done on the day of swimming.

Eat more protein-rich foods, preferably animal protein, such as beef, chicken breast, egg whites, etc. In addition, you can supplement some pasta and protein within half an hour before and after exercise.

Ensure that you have more than 10 hours of sleep a day, and do not stay up late.

Exercise time is concentrated, aerobic exercise consumption is reduced, and diet and rest are added to effectively increase muscle mass.

There are 8 major muscle groups in the body, and if you want to grow muscle, 1 month is far from enough, at least 1 year. Guan Pei Min in the bouncing late sale of old yard liter training, practice frog jumping and hard upward jumping have good results, do 5 sets, each group of about 20, after training eggs and milk or something.

The detailed plan should be judged according to the individual's own situation, ability to bear and interests. No matter which part of the reed is exercised, it is not enough to exercise the part alone, and it is necessary to exercise the part on the basis of the whole body exercise to achieve a permanent effect.

Hello! We'll be happy to answer for you.

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's also suitable for you, and this is the way I set up my primary training, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Running for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Stay with Mori for 8 hours of sleep every day (sleep is very important).

= Suggestion: 1 Do more than a dozen sit-ups, a hidden group, 4-5 sets a day, rest for no more than 15 seconds, 2 push-ups, a group of more than a dozen, 4-5 groups a day, rest for no more than 15 seconds, remember to move in place, frog jump 100, don't rest halfway to talk This is my suggestion, if you think it's good, if it's not good, just look at the grip and touch.

Push-ups are the fastest to build muscle, do five sets a day Do the same amount once a minute or two Do it Raise when you feel easy.