Hello coach, I would like to ask you a few questions! 5

It's better to have aerobic exercise and a reasonable diet.

Aerobic exercise: running, swimming, skipping rope, etc. But it must last more than 40 minutes. The longer, the better.

Diet: Try not to eat greasy food, and eat other things normally. Retail is cut off. Drink plain water. Don't skip meals on a diet. To eat. Otherwise malnutrition.

Do aerobic exercise, running, swimming, cycling, ......It doesn't need to be very fast, but it needs to be long, more than 30 minutes.

Pork belly, KFC McDonald's, snacks, beverages, whole milk, fast food, ......Quit it, if you can, eat less rice (not not not eat).

It is recommended that you do aerobic exercise (running, cycling, swimming) or stretch and relax after exercise!

Dumbbell Circumferential Circuit Training:

Dumbbell shoulder press - dumbbell deadlift - dumbbell bicep curl - dumbbell side raise - dumbbell neck back arm flexion and extension - dumbbell front flat press - dumbbell bent row - dumbbell squat.

A dumbbell shoulder press:

Keep your feet shoulder-width apart, bend your knees slightly, raise your chest and abdomen, look ahead, raise your arms, keep your arms parallel to the ground, have an angle of 90 degrees between your big and small arms, and contract your deltoid muscles with your palms forward, so that your arms are pushed up to just above your head, and then slowly lower your arms to the starting position, exhale when pushing up, and inhale when you fall.

b Dumbbell deadlift:

Feet open, slightly narrower than shoulders, knees slightly bent, chest and abdomen, eyes ahead, arms naturally drooping, upper body leaning forward parallel to the ground, folded across, hips, tighten the erector spinae muscles to stand up, exhale when standing up, inhale when descending.

c Biceps:

With your feet shoulder-width apart, your knees slightly flexed, abducted between your feet to 11:05, your chest and abdomen straightened, your eyes looking ahead, and then you will slowly lower your hands controllably, exhale as you lift up, and inhale as you lower.

d Lateral lifting.

Feet open, shoulder-width apart, knees slightly flexed, between the feet abducted to the 11:05 position, chest and abdomen, eyes ahead, arms naturally droop to the sides of the body, tighten the deltoid muscles to drive the arms to parallel to the ground, elbows naturally bent, and then control the slow down, exhale when lifting, and inhale when lowering.

E triceps: feet open, shoulder-width apart, knees slightly flexed, abduction between the feet to the 11:05 position, chest and abdomen, eyes ahead, arms raised above the head, two arms as much as possible to tighten the head, toes to the sky, use triceps contraction to move the dumbbell slowly, when the triceps tightened, the elbow joint is slightly compressed without overextension, exhale when exerting force, and inhale when falling.

f Forward flat lift: feet open, shoulder-width apart, knees slightly flexed, between the feet abducted to the 11:05 position, chest and abdomen, eyes ahead, arms on the front of the thighs to contract the deltoid muscles to drive the arms to be raised parallel to the ground, elbow joint slight pressure, not overextended, g rowing: feet open, shoulder-width apart, knees slightly flexed, upper body chest and abdomen, eyes 45 degrees to 70 degrees arms naturally droop, contract latissimus dorsi, drive arms up to the highest point, tighten back muscles, pause slightly, and then control the reduction, exhale when pulling up, inhale as you reduce.

h Squat: The essentials of the movement, feet open, shoulder-width apart, knees slightly flexed, chest and abdomen, eyes ahead, hands behind the back, then slowly squat, knee joints along the toes, direction movement, knee joints do not exceed the toes, squat until the thighs are parallel to the ground, then contraction, quadriceps muscles stand up, knee joint slight pressure is not overextended, breathe at a uniform speed.

30 reps per movement. It's a cycle when the action is done. Do three cycles. 

This is fine, just wait for the driver's license scoring cycle before the annual inspection of the vehicle and then deal with it. It is recommended to drive safely and reduce the number of points deducted.

Wait until the driver's license expires to deal with it, and it's fine.

Your barbell dumbbells are pushing heavily, it seems that the weight needs to be increased, 5-8 per set, 5-8 sets.

You should focus on the lower limbs and triangle.

I'm a personal trainer and it's been a pleasure to meet you.

(Primary biliary cirrhosis How long do you usually live from the time you find it?) This has a lot to do with the physical fitness of the patient.

Is it possible to change the liver when it is discovered, or can it wait until it reaches a certain stage to change the liver? Any time can be, (Is there a better way to do this disease abroad?) Is the technology more advanced? Foreign countries have certain advantages, and so can our technology.

I see what stem cell ** method is currently on the Internet How effective is it) You can refer to Chinese medicine**, the most important thing is to let patients have a good attitude. Don't have mental baggage, but have faith to overcome the disease.

Everything will be fine, good luck soon**.

<> is multiplied by 15%, ** is wrong.

The problem with your 4 years of money...

I looked at the answer upstairs and thought it was funny. One buddy said that this weight is a small thing. I really want to tell him that 15rm is not a low strength, and 15rm is not an accurate weight.

Others say it's okay to do light weight. Haha The weight of 15rm must belong to a small weight, regardless of whether the landlord is born with divine power, the weight that can do 15rm must be equivalent to the landlord, and it is also within the range of small weight.

Next, let's answer the landlord's question. For your age, I don't recommend that you use exhaustion training. And this 15rm is not suitable for you, because I don't see from the questions that you have a very clear training goal, just as a basic training.

Therefore, if you don't do 15 exhaustions, the current training volume will not affect your physical development. You can use 20 to 25RM weights for 15x4 training. Or use a weight of 15RM to do 10 or 12 reps or less to do the training set.

It doesn't matter, I think too much, this weight is simply small ks

There is an impact!will make you grow taller!

If you work out, it's early, you see, if you do gymnastics since you were a child, that person will be tall, and when your body is really shaped, go to the gym, and you will still grow taller, and it will definitely have an impact.

This is like a review exam, if you don't learn the basic skills well, then how to learn the following content?So that makes sense. If you don't want to learn, then why should you sign up in the first place?

Pure waste of money. If you are not interested now, you will give up halfway, and people who give up halfway will never be able to do well.

Experienced coaches (what you call experiential trainers) will generally earn around 4,000 per month. There is another salary for each time you lead the team!500-1500 at a time

The salary of the trainer is related to the number of training sessions, basically between 2000-6000 per session, and the income can be calculated according to the average monthly session!The key is to have a good company platform or a good instructor broker.