What are some good fitness tips for 24 year old men? How many times a week is it good? How long is e

First of all, you need to be clear about the purpose of your fitness. If the purpose is just to stay in shape, on the premise of paying attention to a healthy diet, jog for 20 minutes every morning, then 2 sets of 15 push-ups, and finally 20 sit-ups, push-ups and sit-ups should not be too fast, rest after one group, rest and rest in the next group. All 40-50 minutes to complete.

If you are busy at work, you can guarantee it 4 days a week. If you can't do it in the morning, you can do it at night.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each Minghu part, spare action in parentheses, 3 groups of one action, 8-12 times per group, 2 minutes between actions and movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: eat small and frequent meals, eat more eggs, milk, and rotten locust meat in moderation. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly eat non-fat or low-fat foods for protein intake, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

I'm also 24 years old, and I've been working out for 5 years. You'll have to be slower for the first few weeks. Depending on the specific situation of the individual, after stabilization, it is generally a high time every 2 days, and then every 4th time to do complete aerobic exercise, such as treadmill and swimming.

If you don't practice all parts of the machine every time, you should arrange a more detailed plan, such as only practicing one part at a time, etc., if this is the case, you can go every day when you have time, so as not to affect the rest of the muscles in other parts.

Usually based on equipment, every time you start to warm up before jogging, I don't know your specific situation, I can't make a plan for you.

Practice three times a week for an hour at a time.

Physical training methods.

Methods of physical training:

1. Endurance training.

1. Long-distance running: The requirement is a 400-meter track, 15 laps for women and 20 laps for men, and the average speed is not less than 2 minutes and 20 seconds per lap.

2. Weight-bearing cross-country: carry a backpack of no less than 30 kg (20 kg for women), walk on paths and ridges at an altitude of not less than 2,000 meters, for a full day or two days, once a week or two weeks.

3. If time and other conditions do not allow, you can also use swimming, cycling, etc. instead of long-distance running, and the amount of exercise is comparable.

2. Strength training.

1. Thigh strength training: the thighs are parallel to the ground, do "duck steps" walking, a group of 30 meters, 5 groups at a time, and no rest in the middle. 2. Calf strength training: tiptoe jumping, thighs without force, 30 meters in a group, 5 groups once, no rest in the middle.

3. Upper limb strength training: 8 push-ups in a group, do 5 groups; Pull-ups in groups of 6 and do 5 sets.

4. Waist and abdominal strength training: sit-ups with body turns, 15 or 20 times in a group, do 3 sets.

3. Balance training.

1. Balance on one foot: stand on one foot and complete the forward and backward movements many times.

2. Dynamic balance: choose a narrow ridge off the ground and walk like a balance beam; Or hop on one foot.

4. Flexibility training.

1. The horizontal bar hangs and stretches the limbs.

2. Press the legs and lower the waist.

3. Stretch the muscles on both sides of the body. Strength, balance and flexibility training should be done no less than 3 times a week and immediately after a long run. Before each action organized by the club, the long-distance run must not be less than 4 times a week. Reduce the amount of exercise 10 days before the action to avoid muscle fatigue during the action.

1. Bounce force is a comprehensive embodiment of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility.

So we can't think that just by increasing the bounce, we can jump all the time. You must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of your joints, and at the same time, do all kinds of complex gymnastics that are conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing.

To combine their own actual situation to arrange, the three elements of fitness: exercise, diet, rest, the organic combination of the three, will achieve the desired effect, therefore, blindly adhere to which of the three is not a wise move, exercise is fundamental, the amount to a certain moderation, must ensure rest, can let their muscles recover and grow, at this time with the corresponding diet, in order to truly achieve the effect of exercise, practice well, so, exercise to be enough, rest to be good, diet to keep up, in order to really practice well.

You can set the time.

Because time can't be broken, it's no problem at night. It's best to exercise every day, but for large muscle groups, take a day off after a load workout to give them a cushion and growth, simply put, don't do the same movements every day. It is best for novices not to take creatine, muscle gain powder, so that the drug is aimed at people who exercise a lot, if the intensity is not enough, taking those is counterproductive, novices eat egg protein with low-fat beef and fish is very good.

3 to 5 times a week for no more than an hour at a time, a full-body workout or a single-part workout, whatever you want.

If you just exercise, the intensity should not be too large, a part can be practiced once a week, you can follow the order of chest, back, shoulders, arms, legs, and abdomen, and wait until about three months, you can increase the intensity, and a part can be practiced twice a week, that is, the chest and arms are placed in one day, and the back and shoulders are placed in one day. The legs can be placed with the abdomen for a day, or the legs can be used alone for a day, because the leg training is more tiring, according to your own physical condition, if you feel that the legs are not very tired after the exercise, then you can do abdominal exercises.

Just practice 3 or 4 times. If you are a student growing physically, it is recommended not to exercise excessively, otherwise it will affect your height and development.

If you want to follow your feelings, it's better to do it four times a week, and I'm just four times a week, and now my body is exercising, and I'm not too tired, hehe

Practice for three days and rest for one day, and have a good time

Practicing every other day is the most effective way to do this – a combination of work and rest!

Hi, 14 times a week is best. 10 minutes in the morning and once in the evening. As long as you can persevere, it will definitely work.

It's good to stick to it every day! If there is space.

It is more appropriate to exercise abdominal muscles several times a week, and there are many friends with our ** problem. A lot of professional fitness trainers say yes. Take a step back if the fat on your belly gets consumed effectively.

Exercise your abdominal muscles at least 4 times a week, and if you do it hard, rest the next day.

It's best to keep exercising every day, but don't exercise for more than 1 hour a day, it's best to divide into several groups, how many people do in a group, and then continue after a 30-second break, and there will be obvious results in less than 1 month.

Why the pectoral muscles are not obvious, firstly, there is a problem with the training, and secondly, I guess your legs may not be well trained. The first thing you need to do is to improve your core strength, which is to work your thighs, and then you need to increase the weight of your chest, and you need someone to protect you. There is also the shape of chicken Biji meat is innate, some people have big breasts, some people have three big heads, don't worry too much about this, improve your own strength, and practice more than a few virtual fingers to burn the pectoral muscles, 2 times a week, at least 20 groups each time.

This is actually too simple, ask your gym chest big, ask the code Zhao ask the fitness coach, fitness no one to instruct, that's a fee, and then there is, you have been practicing for 2 years, only to remember to ask, a little cover after a dull lease to know the aftermath!