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Anonymous users2024-02-08Half of 2018 has passed, there is no development in what I wanted to do at the beginning of the year, I am always a giant in thought, a dwarf in action, and everything is impossible to talk about without execution. Whatever, let's start with a fitness plan (I feel OK after working out for more than ten days), let's have a clear plan this time, the first stage is 30 days, and I will write it every day here.
Principles: Reasonable diet, regular work and rest, correct and moderate exercise to reduce fat and shape healthily.
Specific Objectives:1Balanced nutrition, daily intake does not exceed 1600 kcal (close to the best, not too low).
2.Keep your lunch break for half an hour and go to bed by 11:30 p.m.
3.Exercise more than 5 times a week (control less overtime this month).
4.Reduced body weight to less than 70 kg (currently 74 kg).
5.The body fat percentage fell to within 22 percentage points (currently 26)6Increases skeletal muscle content so that it is greater than fat content.
No one can go back to a certain time in the past and start anew, but they can start from the heart at this moment, step by step, bit by bit, to write a different ending.
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Anonymous users2024-02-07Lie on your back and raise your legs up, slowly lower them parallel to the ground, and then go up again, not all the way down.
15 per set 4 sets The abdominal muscles are hardy muscles, and you can exercise them every day, and this is for the abdominal muscles.
15 feelings of no pressure can be mentioned in a group of 20 to make the abdominal muscles feel sour and numb.
Jump rope 300 Of course, you can jump in 3 groups Just start exercising, you may wake up in the middle of the night calf muscles are sore, but try not to stop.
Push-ups 60 to complete in groups Not to mention this, the upper body strength ** development weapon.
Standard push-ups are when the body is straight and no slumping is allowed.
Doing push-ups can develop the strength of the entire upper limbs, and keeping the body straight is equivalent to static exercise of the abdominal muscles and lower back muscles.
Seated arm flexion 60 pcs per set of 20 developing trichops.
Parallel bars bending arm braces 15 per set 4 sets are mainly for exercising the three heads of the humerus.
These are all basic physical training methods. Do it on your own, and if you feel relaxed, you can increase the amount of push-ups yourself. and the amount of parallel bar flexion.
As for rest, it depends on your ability to recover, how you feel at the beginning, do 2 days, get tired, and rest for a day. I would recommend that it is best to do 4 days and take a day off.
Outward bound training. In your free time, you can press your legs and practice handstands to lay the foundation for later higher-stage training.
The average gym player makes the mistake of not sticking to it. One day at a time, every time a new tool or new technology comes out, they give up on the exercises they are doing.
Change your training goals and methods frequently. It's like ruining your own training.
The less you change your methods, the less you can rely on the outside world, and the more you pay attention to your own foundations, the more you can get. Advanced training.
And so it is, even more so.
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Anonymous users2024-02-06A pair of dumbbells is enough, lying dumbbells chest press and chest expansion, side flat press and front flat raise, one of these four movements is arranged in the first group of movements, dumbbell arm curl, dumbbell wrist rotation, dumbbell bird, dumbbell lift, self-combination movements, the first four movements are recommended to practice one group a day.
If you can do 8 weights in a group, you should add weights, add some weight every week, and jog 3 times a week, or walk briskly, so that the muscle is growing and the fat is being burned. Diet nowadays people do not lack any nutrients, eat less greasy, fried food.
First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. >>>More
In fact, the time you said is too short, because the main exercise is not to talk about first, first talk about the warm-up before the workout and the stretching after the workout, which generally takes 20 minutes, even if it is halved, it will take 10 minutes. Warm-up and stretching are important to prevent injuries and promote the effect plus relieve exercise soreness. As for how to stretch, look at the best stretching exercise given in the attachment, and the warm-up can be to trot on the spot for 5 minutes. >>>More
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%. >>>More
What equipment is there, and what is the current athletic quality.