I want to work out, but it s just over 2 months off

Just training abs, two months is quite difficult.

<><Training items丨Number of sets丨Quantity丨Muscle partsTwo days a week**Muscle building and shapingNumber of training sets, number of muscle parts.

Two days a week** to gain muscle and build a sculpted type.

The first practice. Remarks:

1. The order of training items is ABCDE

A1 does one group and does A2, alternate until all sets are completed, and rest for 30-60 seconds between sets3

Two days apart from each other, such as Tuesday and Friday for training4

5. Action**.

The second practice. Remarks:

1. The order of training items is ABCDE

2. A1 completes one group and does A2, alternate until all groups are completed.

3. Rest for 30-60 seconds between sets.

4. Two exercises a week are separated by two days, such as Tuesday and Zhou Xiangdong shooting five training.

5. Action**.

Bodyweight squats. Push-up.

Gluteal bridge. Dumbbell bench press.

One-arm rowing. Measure the step.

<><Fitness program for beginnersNumber of training sets, number of muscle parts.

Two days a week** for muscle gain.

The first practice. Remarks:

1. The order of training items is ABCDE

A1 does one group and does A2, alternate until Xiangdong shoots all sets 2, rest 30-60 seconds between sets 3,

Two days apart from each other, such as Tuesday and Friday for training4

5. Action**.

The second practice. Remarks:

1. The order of the training items is ABCDE

2. A1 completes one group and does A2, alternate until all groups are completed.

3. Rest for 30-60 seconds between sets.

4. Two training sessions per week are separated by two days, such as Tuesday and Friday.

5. Action**.

Bodyweight squats. Push-up.

Hip tremor stool bridge. Dumbbell bench press.

One-arm rowing. Measure the step.

Gyms are not supposed to be closed under normal circumstances. If it's a request during the pandemic, that's understandable. If this is not the case, the gym should compensate the member.

Because the gym holiday has affected the fitness of members, it has caused certain physical and mental losses to members.

If there are special circumstances, normal, such as this epidemic, they are all closed, the gym is also closed, and the extension of the card holder is normal! But suddenly it is closed for no reason, it is likely to have internal problems, or it has closed down, so observe more and do not refund as soon as possible.

Exercising every day is not bad, but it is not recommended to exercise the same content every day, just like you have to eat every day, but if you eat the same dish every day, you will become malnourished due to the lack of some uneaten nutrients for a long time. Since it is **, you should exercise the equipment first and then go for a run. Because body movement consumes sugar first, and then fat (in no order).

Equipment exercises will consume a lot of glycogen, while aerobic exercises such as running will burn more fat, so the equipment first and then running can make you more effective. In addition, equipment training should be done on different parts every day, rather than doing all the equipment every day.

Pectoralis major + triceps 3-4 movements per muscle 16 reps per movement Group 4-5 sets Select weight as the standard for doing the 16th thing.

Latissimus dorsi + biceps 3-4 movements per muscle 16 reps per movement Group 4-5 sets Select the weight as the standard for the 16th thing and have no strength.

Thigh muscles + deltoid muscles 3-4 movements per muscle 16 reps per movement Group 4-5 sets Select weight as the standard for doing the 16th thing.

You can train your abdomen every day because your abdominal muscles recover faster.

Take about 2 days a week to practice spinning, pedal exercises, barbell exercises or something.

Training in this way can reduce fat, improve endurance, and muscle lines will also occur over time, I hope it will help you.

Go to the gym every day, about two hours each time, and whether it is good or not without a day off varies according to individual circumstances. Different groups of people have different fitness goals, and their fitness frequency will be different.

It is recommended to exercise 3 to 5 times a week, either on alternate days or with two or three days off for a day. The purpose of rest is to allow the muscles to be rejuvenated so that they can grow better.

It is recommended to exercise at least 3 times a week, preferably every day. Because for the best people, the more times they train, the more calories they consume, and the better the effect will be.

It is recommended to exercise 3 times a week, using alternate days. Exercise can be done in a combination of strength training and aerobic training.

This is not good, first of all, the muscles are to rest, go to the gym three times a week as well, and your fitness order is wrong, you should do muscle training first, and finally run a thousand meters or two to relax! I wish the landlord a good figure!

1. It should be the equipment first and then running.

2. **Pay attention to the speed of running, gradually increase from 8km hours to more than 12km hours, and the mileage is more than 5km.

3. The initial intensity is slightly smaller, the procedure is gradual, and long-term persistence is effective.

4. Intensive special training is carried out every day, but it is generally difficult to continue, so it is more practical to insist on it 3 times a week.

Let me tell you a little bit about my personal experience.

I went to the gym for 2 months and lost 8 kilograms, from my original weight of 53 kilograms to 45 kilograms, and I was 164 centimeters tall

Because my base weight is not large, it is very effective to lose weight.

1.I'm strict with myself, I eat breakfast and lunch normally, I don't eat after 5 p.m., and then I soak in the gym for two hours, and my method is to run for an hour, and then do 45 minutes of aerobics, plus some warm-ups.

2.After I go back, I will do about 40 minutes of yoga to get in shape.

I lost 5kg in the first month, and only 3kg in the second month

3.Didn't take any ** medicine, those just ate a bunch of fruits at night when I was hungry, mainly apples.

4.After going to the gym, I lost weight, my body was better, my complexion was very good, and I was especially good.

The key is to see if you can stick to it I have to go at least 20 days a month The menstrual period is not going to go, and there are special circumstances that I can't go, anyway, as long as I can go, I will definitely go Stick to it** when the small case.

Pure hand-played, I think I can share it, you can refer to it, I wish you better and better day by day.