I don t usually like sports, and my physical fitness is not good, so I ask someone to give me a fitn

Let's start with nutrition.

130 pounds is too thin.

Pack two and let the big one know that it's going to be half a month.

First of all, be sure to eat enough and eat more protein-rich and high-energy foods, such as rice, noodles, egg whites (eat a dozen a day, cooked and raw are difficult for the human body to absorb, so there is no need for egg yolks), lean meat, soybeans, etc. and eat less fat. Then there's fitness, going to the gym, going to the stadium, and so on.

If you can't take psychotropic medications, try not to use them. This is extremely harmful. Also, let me tell you about my experience.

When I was almost 14 years old, I had congenital heart disease and premature heart beats. After the step test, the heart rate broke 170, which was extremely terrifying. At that time the resting heart rate was 85, now it is 50, the level of a long-distance runner.

Don't start with particularly difficult movements, such as wall push-ups, wall push-ups, leg raises, and don't do planks. You can try a straight arm support first. The movement should be standard, and pay attention to stretching.

First of all, get rid of bad habits such as not liking exercise, eating snacks every day, partial eating, and staying up late to watch dramas. Secondly, eat a reasonable diet and have a balanced nutrition. But by no means an increase in nutrition.

Vegetables, fruits, grains, etc., you can learn some dietary therapy online. Make a workout plan, or go to the gym and ask a trainer to help you make a plan. Then, the thinness of ordinary girls is also related to low body temperature.

The active enzymes in the body are not enough to burn the body's energy. Poor metabolism in the morning, poor circulation, cold hands and feet. You can drink ginger jujube tea appropriately.

If you want to **, you must increase the intensity of your exercise. To achieve a certain exercise intensity, energy is required. However, when you get home from work, you may not have enough energy.

If the training is not intense, the effect will be greatly reduced, and if the blood sugar is too low, it may cause dizziness. If you want to build muscle, you need to do strength training. When you're tired, you may experience muscle weakness and pain.

To summarize briefly, if you're exercising for relaxation, it's always possible. If you want to lose fat or gain muscle, you need to increase the intensity of exercise. It is recommended that you eat something before starting your workout and rest for a while.

Combine cardio with strength training, step by step, and slowly increase the amount of exercise.

Eat more, exercise more while eating more, and replenish protein in time after exercise. Because the first half hour after a workout is the last time for absorption, if you miss it, your body's absorption will decrease. and eat when you are hungry.

It is important to set aside 15 to 30 minutes of exercise every day, preferably no longer than that.

The method of exercise depends on the individual's needs, and not all people are suitable for one type of exercise.

These movements can be exercised on a regular basis.

Physical exercise is important in persistence, three days of fishing and two days of drying nets, there will be no effect at all.

Let me tell you about it in detail:

Push-ups: Exercise the upper limbs and chest, in moderation each day.

3-5 groups: 100-200 is enough (novices start practicing from a single digit at a time), and when they are cooked, they can raise their legs to increase the difficulty.

Sit-ups: To exercise the waist and abdomen, it is best to move in place and standard, otherwise it is easy to hurt the waist.

Pull-ups: To exercise the back, horizontal bars are required, and wide push-ups are used instead.

Squats and frog jumps: Exercises leg muscles and coordination.

The movements should be slow and standard, otherwise it is easy to hurt the knees.

Then there is running, and if you have time to participate in aerobic running, not only to exercise, but also to **!

In the end, it is still the same sentence: persistence is the most important.

I hope mine is helpful to you and I wish you good health!

Hello friends, I'm very happy with your question, I am a fitness coach, I read your question, I feel that to achieve the goal of fitness and physical fitness scientifically, you need to pay attention to strength exercise, aerobic exercise, and reasonable diet arrangement.

And more importantly, make a fitness exercise plan that suits you.

I have been a fitness coach for many years, and I can answer fitness questions and communicate more!

A few suggestions for you:

1. Strengthen aerobic exercise, jogging, skipping rope, or playing football, try to do more than 30 minutes 2. Do some anaerobic strength exercises in moderation: push-ups and sit-ups, do them once a day, until they are exhausted, but do one more every day than the day before (when you really can't do it, for example, you should do 30 and you can't do 29, then rest for 1 minute, do 5 more punishments), grit your teeth and insist! That's how I went from 15 to 110 push-ups!

When you can do more than 50 in one sitting, do you still feel weak?

3. Eat more, don't be picky, take in nutrients in a balanced manner, just practice and don't eat that is to harm yourself The above is just the first step for you to strengthen your body, I hope you can take it, and you can ask if you don't understand.

Day 1 Leg Training Day.

Smith Half Squat: 15-20RM

times) x3 groups.

Rest for 60-90 seconds between sets).

Seated leg raise. 15-20rm

Leg flexion and extension. 15-20rm

Leg curls. 15-20rm

The next day, chest and shoulder reeds training.

Flat barbell press.

15-20rm

times) x3 groups.

Incline dumbbell press.

15-20rm

Up-sloped dumbbell birds.

15-20rm

Seated dumbbell press.

15-20rm

Standing dumbbell side raise.

15-20rm

Day 3. Back training day.

Pitch barbell rowing.

15-20rm

times) x3 groups.

Pull down the front of the neck. 15-20rm

Seated apparatus rowing.

15-20rm

Dumbbell after flying birds.

15-20rm

Day 4. Arm training day.

Seated dumbbells alternate curls.

15-20rm

times) x3 groups.

E-Z barbell accompanies the trap macro curl.

15-20rm

Tension device curl.

15-20rm

Seated dumbbell neck back arm flexion and extension.

15-20rm

The rope is pressed down. 15-20rm

Day 5 Abdominal Training Day.

Sit-up. 15-20RM (times).

x3 supine leg press.

15-20rm

Twist and do sit-ups.

12-15rm

From both ends. 12-15rm

You can also use a training session to practice all parts of the workout, and choose one movement for each part.

Do 20 circuit training sessions for each movement!