Please fitness high finger point !! Fitness master enters!!

Persistence, there is no shortcut to this, remember, strength is not born, it is practiced! You just start with small weights, don't work hard, and then add weight little by little! You use your maximum weight to do the pectoral muscles, and then find a professional to help you protect them, add some weight, and then push with all your might, even if you only push one, it is also very effective, so that the muscles can grow!

Only by adding weight will your strength and muscles grow! In addition, nutrition must keep up and eat more foods with high protein! Also, when pushing a large weight, the posture must not be deformed!

At your current height, you're a little bit lighter. It is estimated that if you want to train muscles, if supplemented with protein powder and proper muscle exercise, there will be a certain effect in about three months, and it will take half a year to achieve a more obvious effect.

Eat beef, mutton, soybeans and other products as much as possible.

Don't exercise too hard at first, it's easy to strain. If you do any muscle training, you will probably consume more than you grow, and you will easily get injured. Generally, a group of 15-18 movements, 3-5 sets of movements in a row, and then change to other items.

If you can push 5 kilograms, push 5 kilograms, add one to the weights every once in a while, don't be in a hurry, and you can't reach it if you want to hurry.

Basically, after you have built good muscles, even if you don't exercise for about three months, you can maintain a better body shape, because your muscles will increase your daily metabolism, and it will be difficult for fat to get up. But if you can keep exercising for half a year, you will probably fall in love with it, and then it will be uncomfortable not to exercise every day.

Good luck!

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.

Hanging leg raises: 4 sets x 15-20 reps.

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

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

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 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.

Day 5 Back Training:

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

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

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-head and three-head training:

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.

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

Rope press down 4 sets x 10-12 times.

1.I guess your strength has gone up a lot. The main purpose of the early exercise is to improve the brain's ability to control muscle fibers, such as:

When you started doing dumbbell curls, you could only use 10 muscle fibers, but now you have improved to 20 muscle fibers (just a lot more, for example). So your strength goes up, and then the dimension of that muscle starts to grow like crazy.

2.As for the exhaustion you mentioned, it probably has a lot to do with your training time and rest. Two hours is a bit too much, your physique estimates that one hour is enough, and it is not that the more time, the better, your body is thin, so it is not recommended to do long-term aerobic exercise (such as running), because aerobic exercise is mainly to consume and improve cardiopulmonary function.

3.About rest. There are two points, one is the quality of sleep, and the other is the recovery and rest of the muscles.

Here I will talk about the recovery and rest of the muscles, the muscles are born when you are resting, and it is not that the more you exercise, the better, under normal circumstances, the same muscle has a recovery period of 48-72 hours, so the same muscle, it is best to exercise one day apart.

4.Learn more professional knowledge of fitness, the most important point is actually the exercise of a person's will, which I fully realized when I trained Liu Xinxin, the chairman of Kelun Group, so when you encounter difficulties, it is your personal will problem. I hope you can persevere, overcome difficulties, and get the physique you want.

Although it is recommended that you go to the gym, dumbbells alone can also be used to get in good shape The main thing is that the posture is correct You can practice for an hour a day Two hours is too long, and the next hour is actually not very effective It will also cause excessive muscle fatigue and have the opposite effect The most important thing in muscle training is to eat and rest Under the premise of eating well, only sufficient rest time will grow muscles So the treadmill recommends that you still don't run more Exercise dumbbells in an hour Dumbbells can exercise the humerus, two, three, latissimus dorsi, deltoid muscles, shoulders and pectoral muscles respectively, mainly to train one muscle a day, I wish you to train your desired figure as soon as possible

In terms of equipment, there is less exercise of large muscle groups, which is not conducive to muscle growth, and aerobic exercise for muscle training is still required, otherwise there will be no lines, and the muscles without lines will be very bloated, which can reduce the amount of points, about 30 minutes each time within 5 days a week.

There is a big problem in terms of diet, there are few carbohydrates, that is, cereals, sugars, which are not conducive to muscle gain, and no more than 5 eggs a week. Soy milk has more protein than cow's milk, and plant protein may be necessary.

Warm up for 5 minutes first, do anaerobic bare hands or equipment for 40-50 minutes, and finally aerobic for 30 minutes. Relax when you're done. The equipment is practiced 3 times a week, and the abdominal muscles are practiced every day.

Warm up before doing anything, and relax when you're done. In terms of equipment, there should be many movements, which are not boring and can be practiced comprehensively. Number of sets:

6-10rm, 8-10 groups, after training the upper body, then the lower body.

Large muscle groups of the whole body: barbell squats, barbell deadlifts. These two are essential training movements for professional bodybuilders. Core muscles: Plank.

High weight, low reps: In bodybuilding theory, RM is used to indicate the maximum number of repetitions that can be done in a row for a certain load. For example, practice.

If a practitioner can only lift a weight 5 times in a row, the weight is 5RM. Studies have shown that 1-5RM of load training can increase muscles.

The flesh thickens, develops strength and speed; Load training at 6-10RM can lead to muscle thickening, strength and speed, but not endurance.

Plain as day. No barbell can be replaced with dumbbells.

It is also feasible to make your own barbells.

With your height of 174 and weight of 133, do you still want to **? If you're thinking, then there's nothing wrong with your plan.

Is this to ** or to gain muscle?