How to exercise to make yourself stronger

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

rm"It's English"repetition maximum"The abbreviation of the Chinese translation is"Maximum repetition"。Such as:"6～12rm"That's what it says"Can repeat up to 6 to 12 times of weight"。

The above is only for reference, and you should adjust it according to your own situation when training.

You can start by trying some exercises that have been exercising for a longer period of time, so that you gradually have enough spirit and perseverance to keep exercising, so that you can stick to any sport you want to try. 162 pounds is indeed very fat, it will be very difficult at first, and your persistence can first make the body not necessarily thin but very vigorous. At this time, practice some strengthening exercises, like dumbbells, barbells, etc.

Long-term sports include basketball, football, badminton, squash, tennis, long-distance running, and so on. It's useless to be fat and grow strong.

If the economy allows, you can get a fitness card, and if you don't allow it, you can buy the right dumbbells to practice at home, which is very effective, and the problem is to stick to it.

Eat nutritious food, exercise more, and jog is a good idea.

How can I exercise my legs to be stronger?

Don't drink water when you're thirsty, (but don't drink too much,) as long as it moistens your throat.

Eat a diet that is proportional to the intensity of your fitness, eat smaller, more frequent meals.

It is recommended to alternate training This means that if you finish training on week 1, then take a day off on week 2 and go swimming, which will make a crucial change in the plasticity of your body. On a day of training, a day off you can go for a run, play a game.

You need to make a fitness plan according to your physical condition:

If you are obese, you can train more, but not more than 1 and a half hours (warm up).

If you are thinner, it is recommended not to warm up for more than 60 minutes

But your requirement is to get in shape, so aerobic exercise can be strengthened.

Training should be done regularly: if you talk about chest training on the first day, you can't practice anything else.

The initial training plan is: Week 1: Chest.

Week 2 biceps.

Day 3 back shoulder.

Week 4 triceps.

5 legs a week. Take a day off and cycle in turn.

The training plan that has been practiced is:

Week 1: Chest, triceps.

Week 2: dorsal biceps.

Week 3: Leg week 4:

Abdomen week 5 full over one side (requirements can not be too heavy).

Take a day off. The above requirements are 3 groups of actions per day, 8-12 per group (the requirements are standardized, the actions are in place, the weight is taboo, and the actions are deformed).

The above is my experience, because of the limited time, I will tell you so much, if you have any questions, you can qq to find me, I will help you.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training. Qiao Chang argued.

Continue to insist on 30 push-ups a day, muscles can not be trained overnight. Exercise more and exercise more, play basketball, badminton, and running. In order to practice the effect, let's put aside the lazy word first, and it is a truth to talk to the woman, and it is important to insist. Come on!

In the gym, start practicing with small weight bench presses, and basically have obvious results in a month, and then you have to stick to the end.

Join the Sanda Club directly, and you will get results after practicing!

A: Run at least 1,000 meters a day to keep all organs in good condition.

B: 20-30 yuan to buy a team of dumbbells, every day to ensure that the body is strong and powerful.

C: It doesn't matter if you don't have fitness equipment, now many communities have public fitness equipment, and they are relatively complete, where you can get various parts of the exercise.

D: Pay attention to balanced nutrition.

e: Adequate sleep, hydration.

Exercise should be based on one's own actual situation, step by step, the most important thing is to persevere, to strengthen the strength of the training, but also to combine some labor better.

Go out to fight in groups every day, and within a year, your figure will definitely become burly

Do several sets of push-ups and sit-ups.

How to exercise, you can strengthen the waist and kidneys, increase vitality, and make the body more coordinated and powerful.