Fitness Plans Diets, Beginner Fitness Programs, and Diet Plans

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

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 training on the fifth day.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7: Two- and three-headed training.

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.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Practicing pull-ups and push-ups is very effective, and the diet is mainly based on a normal diet with appropriate addition of meat.

Principles of diet plans and fitness programs.

1. Dietary principles: low calorie, low fat, no smoking, alcohol and spicy food, light diet, eat alkaline food appropriately, and drink more water.

2. Fitness principle: aerobic and anaerobic combination, 30 minutes 30 minutes. Use low to medium intensity, frequency, and timing. Closely monitor your body changes during training, and if you feel unwell, stop training, rest or seek medical treatment immediately.

Breakfast: Whole wheat bread to taste (rice and noodles can be used instead of egg whites, a few slices of lean red meat, 1 cup of milk, 1 apple.

Chinese food: 1 large slice of chicken breast or lean red meat, 1 plate of greens, 2 taels of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soy milk, a few soda crackers (taking supplements like protein powder is also at this time!). )

Dinner: Appropriate amount of fish, shrimp, some soy products (such as tofu, etc.). You can also eat a whole wheat steamed bun and 1 plate of green vegetables at noon.

Before bedtime: a small cup of yogurt or soy milk, 1 small fruit (can be eaten 1 hour before bedtime).

Diet during the period of muscle gain and speed-up:

Breakfast: 1 bowl of red bean porridge, 1 steamed bun, a few slices of beef jerky.

Lunch: 150 grams of rice, 30 grams of pork, 50 grams of tofu, 150 grams of vegetables.

Snack at 4 p.m.: 50 grams of dried fruits.

Post-workout: 1 scoop of Muscle Gainer.

Dinner: 150 grams of noodles, 150 grams of bean sprouts, 10 grams of vegetable oil, 50 grams of dried shrimp.

Supper: 1/2 tablespoon of muscle gainer, 50g of dried fruit, 1 loaf of bread.

Don't know how old you are?

Since the purpose of exercise is to increase resistance and physical fitness, the exercise method should be different from ordinary muscle gain

The opposing power of basketball mainly refers to the weight of the bench press and the weight of the squat Guards in the NBA can almost push 100 kilograms of barbells, and centers are generally 150 kilograms Considering your weight, set a target weight of 80 kilograms and work for it

It is best to set a target of 100 kg for squats, which not only increases the confrontation, but also greatly improves the bounce The plan is as follows: Monday.

Flat bench press. 4 sets of 10 incline bench presses.

Dumbbell press. Dumbbell head back press.

Tuesday. Pull back or pull-ups.

Rowing. Sit-ups with oblique spots.

3 groups. Wednesday.

Barbell squats. 6 groups.

Add weight gradually.

Barbell lift. 3 sets of 10 (bounce).

Thursday, Friday. Cycle Monday and Tuesday.

Note: 1 After the exercise, pat or punch the muscles to increase the resistance to several beats Arrange two aerobic sessions that last for one hour.

Increases stamina) 3

Strength training lasts within an hour and a half.

The best diet is to eat more high-protein, high-carbohydrate foods, first recommended beef, oats The specific amount of food depends on yourself, 9 percent full

1. Training remarks: training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part of the file, spare action in parentheses, 3 groups of actions, 8 to 12 times per group, 2 minutes between actions and actions, 30 to 60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

Use a machine that can adjust the weight freely for training.

2. Diet: eat less and more meals, and consume eggs, milk and meat in moderation. The daily recipe is moderate parsley, less fat, and high in carbohydrates.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, and potatoes are very high in carbohydrates.