20 years old, 1.8 meters, 120 pounds, looking for a professional fitness schedule

If you can hold on, read on. If you can't, just don't look at it.

The first 3 months are mainly fat loss, the most boring part.

Start with simple equipment exercises. Leg strength is the mainstay.

Day 1. Squats: 8 sets x4 inverted kicks, 8 sets of x4 legs, 8 sets of x4 calves, 8 sets of x4 calves, and the time is controlled in 30 minutes, and the weight does not need to be large.

Jog for 1 hour at a speed of 9km h or more.

The next day. Seated bench press: 8 sets x6, butterfly machine, 8 sets x6, arm bend press down, 8 sets x4, narrow grip barbell press, 8 sets x2

Jog for 1 hour at a speed of 9km h or more.

Day 3. Vertical crank barbell curl 8 sets x4 dumbbell curl 8 sets x4 seated back neck pull 8 sets x4 seated row 8 sets x4

Jog for 1 hour at a speed of 9km h or more.

Day 4. Barbell neck front press 8 sets x6 side flat press 8 sets x4 w press 8 sets x4

Jog for 1 hour at a speed of 9km h or more.

- Wait for 1-2 months to think about the future, remember that fitness needs to be consistent. Thank you for your pure hand look.

I said my plan, Monday, 8 sets of bench presses, 8-15 reps each, plus 15 on each side after each of the first 4 sets

Kg. The second barbell reclining bench press on the oblique pectoral muscles, 4 sets, 8-15 reps each, and the third action dumbbell flat lying bench press, 4 sets, 20-25 reps each.

The fourth movement, dumbbell flying birds, 4 sets, 20 reps each, the 5th movement, 4 sets of tension machines, 20 reps per set. After abs tear x. This is the first.

One day, I also practiced sanda, and I usually ran for half an hour, and then practiced sandbags for about an hour.

Day 1: Pectoral 3ceps.

Warm up first. Jog for 5-10 minutes. Small weight plate barbell bench press 30 1st movements:

Flat barbell bench press, 4-6 sets of 8-12 2nd movement: incline barbell bench press, 4-6 sets of 8-12 3rd movement: plate dumbbell bench press, 4-6 sets of 8-12 4th movement:

Incline dumbbell bench press, Monte novelty, 4-6 sets of 8-12 5th movements: plank dumbbell chest clamp (small weight), 4-6 sets, 30 pieces each (do this action after the bench press weight of the plank barbell exceeds 60 kg).

Rest for about 10 minutes.

The 6th movement: flat barbell narrow grip press, Monte halogen oven, 4-6 sets of 8-12 per group 7th movement: reverse grip pull arm flexion and extension, 4-6 groups of 8-12 each group 8th movement:

Lean over and stretch your arms. 4-6 sets of 8-12 second days each: dorsal muscles, biceps.

First warm up, humidifier. Jog for 5-10 minutes. A few times on the static wide chest, a few times on the back for the first movement:

Pull-ups, 4-6 sets, each group can do not do the 2nd movement: seated row, 4-6 sets, 8-12 sets 3rd movement: standing row, 4-6 sets, 8-12 each 4th movement:

Deadlift, 4-6 sets, 8-12 5th movements: Leaning over the bird, 4-6 sets, 20 sets of 10 minutes rest.

6th movement: 2-head barbell curl, 4-6 sets, Mengte novelty ** grid, 8-12 per set 7th movement: 2 dumbbell curls, 4-6 sets, 8-12 8th movements per set:

Concentrated curls, 4-6 sets, 8-12 days each: deltoids, legs.

Warm up first. Jog for 5-10 minutes. Small weight side lift 30 1st movement:

Standing barbell raise, 4-6 sets, 8-12 sets of 2nd movement: Seated dumbbell raise, 4-6 sets, 8-12 sets of 3rd movement: dumbbell front raise, 4-6 sets, 8-12 sets of 4th movement:

Dumbbell side raise, 4-6 sets, 8-12 rest sets for 20 minutes.

I have been a professional fitness personal trainer for 10 years, and I have created a dumbbell method and a freehand movement method, which is specially suitable for home exercise or friends who do not have exercise conditions.

I rub it.,Who are they?。。。 What's the bad idea???

Oh my God, can you not let these people who don't know anything have problems...

Landlord,Can't listen to their hunger.,What kind of diet.,Don't eat breakfast.,Besunyen and the like.,It's all j.,It's.。。。 I used to be a fitness trainer, and they listened to me, and what they said was harmful to the body.

The healthiest way to exercise.

Here are some tips for you: to get fit, first**, that is, to lose excess fat, and then you can get in shape. Then build muscle. One step at a time.

Let's start with **, in my experience**, it takes perseverance and perseverance. The most important thing is to do more aerobic exercise, so that it is healthy. In addition, there is no need to control the eating, eat what you want, but don't eat foods with high fat content.

For example, by the fried. Animal liver or something.

The effect of local ** is generally not obvious. You can do more exercises with more reps and less weight. 8-12 groups at a time. Plus aerobic exercise. Such as aerobics, yoga, running and swimming, etc.

In terms of muscle gain, 4-6 sets are held once, and the maximum weight is controlled between 8-10 reps each time. Add diet to it.

The diet is mainly high in protein. For example, beef, muscle gainer, egg white, etc.

If you want to make your body or muscles obvious, use it more often and weigh less.

The number of exercises depends on what you are focused on. At the ** stage. Depending on the body's capacity, three to four times a week is acceptable, the more the better.

In the muscle-building phase, the muscles must be fully rested. Up to three times a week. The interval between each session should be at least 48 hours. Muscle relief. At the same time, the necessary diet is crucial.

Finally, twice a day is fine. But it depends on how much your body can handle, and how your fitness program is determined.

It is recommended to find a gym trainer to arrange a fitness plan according to your actual situation.

I think you can do aerobics as well as aerobics. After doing it, arrange a suitable time to do heavy weight, low reps of anaerobic exercise.

Find a gym near home for half an annual card or something, just go in and practice, there will naturally be someone to communicate with you, if you can't do it, ask a coach to teach you for a month, and you will be motivated to accompany you every day, and you can also grow a lot of knowledge, that is, it costs a lot of money.

At most, taking medicine is assisted, and you have to rely on your own habits.

20 minutes of running up and down the stairs can be slimmed anywhere Legs lose weight faster.

If you eat a lot, and you don't have the perseverance, you should first use ** medicine to reduce the amount of food, in doing fitness, perseverance, if you can starve, reduce a quarter of the amount when you usually eat, don't eat too oil, try not to eat pasta, snacks are forbidden, especially potato chips and the like, try to eat less dinner, walk for 1 hour after meals, it doesn't matter if you walk slowly, you can't stand it if you're really hungry and water or a small amount of fruit is best cucumber because the sugar content is relatively low, and then reduce a quarter of the amount after adaptation, anyway, it's insistence, persistence, you can't eat support, At most, you can only be 8 percent full, 6 percent full at dinner, and do not eat after dinner.

In fact, it is not difficult, I will reduce from 190 pounds to 130, in fact, some ** products on the market, are with a negative effect, to really lose fat, can only be hard and hard, ** period, meat is not edible, eat two meals a day, breakfast can not be eaten, many people say what will happen if you don't eat breakfast, but if you want to eat, you can't lose a lot, you can't eat meat in Chinese food, or you can't help but steal a little bit of lean meat, lean meat, eat more or vegetables, you can't eat too much, Half a bowl or a small bowl, you can't feel full anyway, don't eat snacks at night, you eat a little bit of your hard work all day is useless, hungry, no way, you must hold back, and sweating, if you are a student, that's easy to do, play ball after school, exercise, let the sweat keep flowing, don't drink too much water, especially soda can't drink, drink a little bit to moisten your throat, you can play as long as you can, I played in the sun for 4 hours, if you are a worker, then you can only go to the gym to run, no matter what, Daily sweat is indispensable, dieting, exercise, how much you want to lose depends on how much determination and perseverance you have, no one can succeed casually, according to my method you can lose about 40 pounds in half a year, but also depends on how hard you work, the less you eat, the faster you lose, the more you exercise, the better your body, when you are on a diet, you also have to see if you can bear it, you have to grasp the size, I said so much you do it, you can go to check what vegetables can **, such as cucumbers, spinach or something, just eat more

Eating a reasonable diet and exercising effectively can meet your requirements.

1. You must pay attention to your diet, mainly protein-rich foods.

2.Strengthen aerobic exercise to keep in shape, pay attention to muscle training rather than strength training, and it is better to spend less money to find a coach in a fitness club to tell you in detail, otherwise too much is not good.

Simple: Eat more chocolate and drinks, eat less meat and more meat when eating, and don't touch the greens. Sleeping for an extra month is definitely up to the mark At that time, I gained 30 pounds a month, and I ate snacks.

Suitable for beginner bodybuilders.

A four-day dual-differentiation training program based on fixed equipment, exercising 4 times a week, and training each muscle block twice a week. The first course exercises the "torso", the second course exercises the "limbs", and the aerobic training is carried out after the completion of the equipment training, and the two courses are alternated.

Lesson 1: Exercise Parts Procedure Action Name Section.

1. 2nd week.

3. 4 weeks From the 5th week.

Number of Groups Number of Times Number of Groups Number of Times Number of Groups Number of Times.

Chest 1 Seated Apparatus Chest Press 1 8-12 2 8-12 3 8-122 Seated Apparatus Chest 1 8-12 2 8-12 3 8-12 Back 3 Tension Apparatus Chest Pulldown 1 8-12 2 8-12 3 8-124 Seated Apparatus Row 1 8-12 2 8-12 3 8-125 Prone Press 1 8-12 2 8-12 3 8-12 Shoulder 6 Seated Apparatus Shoulder Press 1 8-12 2 8-12 3 8-127 Seated Apparatus Lateral Press 1 8-12 2 8-12 3 8-12 Abdominal 8 Incline sit-ups 1 20-30 2 20-30 3 20-309 Seated apparatus Abdominal Compression 1 20-30 2 20-30 3 20-30 Lesson 2:

Workout Parts Program Action Name Section.

1. 2nd week.

3. 4 weeks From the 5th week.

Number of Groups Number of Times Number of Groups Number of Times Number of Groups Number of Times.

Triceps 1 Tension Machine: Chest Push 1 8-12 2 8-12 3 8-12

2 Seated apparatus arm flexion and extension 1 8-12 2 8-12 3 8-12 biceps brachii 3 tension apparatus standing curl 1 8-12 2 8-12 3 8-12

4 Seated Apparatus Arm Curl 1 8-12 2 8-12 3 8-12 Thigh 5 Seated Apparatus Leg Press 1 8-12 2 8-12 3 8-126 Leg Curl 1 8-12 2 8-12 3 8-127 Prone Leg Curl 1 8-12 2 8-12 3 8-12 Calf 8 Standing Calf Press 1 15-20 2 15-20 3 15-20

Look at my space, there was a formulation before, I haven't practiced for a long time, there are no conditions to go to school, Harbin is relatively cold outside, and it will continue in spring.