Ask that professional to help me with my fitness plan

I sent out my fitness plan for your own reference, and if I couldn't be, I think I'd be disappointed because it's a plan that I've spent a long time and practicing to keep improving.

If you go to the gym to find a trainer, it is estimated that the coach will not give you such details, unless you find a personal trainer, then you will have to pay for it.

Monday chest and abdomen.

1.Incline bench press (4 8).

2.Flat bench press (4 8).

3.Push-ups (4 8).

4.Supine flying birds (4, 8).

5.Horizontal straight arm pull-up (4 8).

6.Bend on your back.

7.Supine leg raises.

8.Sitting, bending your knees and raising your legs.

Tuesday. Back, forearms, and abdomen.

1.Seated pulldown (5 8).

2.Barbell bent row (4 8).

3.Straight leg deadlift (5 8).

4.Barbell shrug (4 8).

5.Wrist curl (5 12).

6.Bend on your back.

7.Supine leg raises.

8.Sitting, bending your knees and raising your legs.

Thursday. Triceps, biceps and abdomen.

1.Horizontal arm flexion and extension (4 8).

2.Seated arm flexion and extension (4 8).

3.Leaning over arm flexion and extension (4 8).

4.Barbell curl (4 8).

5.One-arm squat curl (4 8).

6.Standing dumbbell alternate curl (4 8).

7.Bend on your back.

8.Supine leg raises.

9.Sitting, bending your knees and raising your legs.

Friday. Thighs, calves, shoulders and abdomen.

1.Full squat (3 8).

2.Squats (3 8).

3.Half squat (3 8).

4.Seated leg flexion and extension (4 8).

5.Standing calf raises (5 15).

6.Standing press (4 8).

7.Front flat lift (4 8).

8.Side-to-side lift (4 8).

9.Lean over and raise sideways (4 8).

10.Bend on your back.

11.Supine leg raises.

12.Sitting, bending your knees and raising your legs.

The rest of the time is rest time, if you want to lose fat, you can also do it during rest time, but don't be too long and too intense, otherwise it will affect your strength workout, and seriously it will burn out muscle.

The landlord is from Wuhan

I'm 182, 70 kilograms, I've lost 20 pounds, and I'm looking for someone to go to the gym with

Which district are you?

It's best to go once a day, and then use aerobic exercise as a supplement, strength training as the mainstay, three or seven points, do one group at a time when practicing equipment, a group of ten, and then rest for two to three minutes, continue to do another group, do enough three sets, and then go to practice the next equipment. It works great, and that's how I practice. The training equipment is mainly to train the biceps, shoulder and back muscles, and chest muscles, such as bench press barbells.

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.

First of all, I would like to ask you about your purpose, there are different purposes of fitness programs, is it to practice dimensions or carve lines? Or do you want to gain weight and grow some meat first? This is my answer before applying fitness first of all to focus on the three major muscle groups, thighs, chest and back, only on the basis of the large muscle groups can be fully exercised to better develop small muscle groups, the normal plan is to reincarnate for three days to bring the big with the small, the following is my own plan Monday squats, sit-ups, weight-bearing arm forward bend, standing bird, forward bird, Tuesday bench press, leaning bench press, back-style bird, Wednesday neck push, pull-up, forward pull barbell, weight-bearing arm forward bend, sit-ups...

The number of groups, the number and time depend on the individual, and the practice circumference and practice lines are not the same, the big gym has a plan for the individual, it is recommended to consult those professional fitness coaches, but you insist, I just didn't insist on it. . . It is also recommended to eat protein powder half an hour after exercise, and it must be eaten with carbohydrates, such as a few slices of bread, etc. There are also muscle gainers in the gym and the like.,It depends on the individual.。。。

To be honest, two eggs a day is too much, one is enough, the cholesterol in the egg yolk is so high that it is better to eat less, and it is recommended to supplement more dietary fiber to promote gastrointestinal peristalsis and enhance absorption. . . Then you have dumbbells to replace the above equipment, I think your abs are practiced too often, how can you get in shape without adequate rest? It is recommended to do it once every other day, and the sit-ups are changed to two-headed cocking, and the lower abdomen is practiced.

And whether your push-ups are a hundred at a time or in several groups, and if you are grouped, how many in each group and how long the interval between sets is worth it**. Finally, if you haven't practiced for a long time, please don't suddenly increase the amount of exercise, and be careful of injury. Back to add:

Let's go to the gym.

Monday: 100 push-ups, 100 sit-ups; Bench press 6 sets of 12 in each group (medium to heavy load).

Tuesday: 50 strokes of biceps brachii for dumbbells, 50 strokes of triceps for dumbbells, 100 sit-ups;

Wednesday: 50 strokes of the left and right arms for dumbbells, 50 strokes for shoulder muscles and 100 sit-ups for dumbbells;

Thursday: 50 strokes of the brachial triceps for dumbbells, 100 sit-ups and 50 reps for the back muscles.

Friday: Dumbbell triceps exercises, 40 reps each in the front, middle and back, 100 sit-ups;

Saturday: Sit-ups to make it impossible to get up;

Sunday: Sit-ups until you can't get up.

This exercise can take care of your upper body more comprehensively. Your previous exercises didn't take care of the shoulders and back, the abdominal muscles need to be practiced every day, the rapid expansion of the pectoral muscles requires bench presses, and push-ups can only correct the lines of the pectoral muscles. There is also a fitness is 3 points to practice and 7 points to eat.

If you can't keep up with the nutrition when you practice, your body will be in a state of exhaustion for a long time (no matter how strong a Maxima is, you have to eat grass), which is no different from chronic suicide. It is recommended to add 3 egg whites a day, and there should be chicken, fish and beef every day, which can be eaten the same every day. Eat less staple foods in the evening, but drink porridge or vegetable soup to ensure nutrition.

Pork, oily vegetables, and pickles are absolutely not to be eaten. It's not good for the body or fitness. If conditions permit, you can eat some protein powder, increase immunity can also promote muscle growth and endurance recovery.

Fitness must be standard, not requiring how many kilograms of dumbbells can be lifted at a time, but you must let the muscles that want to be trained tense to achieve congestion and expansion, remember not to practice if the muscles are already tired, because then your movements are not standard, and other muscle groups have already helped you exert yourself. If you are satisfied, please give points, absolutely handwritten.

Do you feel that the more you practice, the more you don't feel it... Why do we all know that we only use sit-ups to train our abs, but it is still difficult to train them. Because the human body has a very strong adaptability, you can only achieve better exercise results by constantly changing movements, increasing intensity, and making your adaptability always unable to catch up.

The upper body muscles are not only the biceps, but also the triceps. Not just 100 push-ups can train the forearms, shoulders, deltoids, back muscles, pecs, and waist. Everyone's leg muscles are naturally strong, because everyone has to walk, so the legs are easy to overlook, thighs and calves, all have to be trained, and they need strength.

The most important thing is to eat, and if you don't eat well, you can't practice.