Novice fitness, trouble fitness experts to give a planner!

It is recommended that the system come in days.

On Monday you can choose dumbbell bench press, flying birds, as well as using sit-ups in that chair, lying down bench press, 3 movements, which is to exercise the pectoral muscles, each movement is at least 4 sets, each group is recommended between 10-20. You can add a push-up to make up 4 movements.

On Tuesday, the dumbbell deadlift, the dumbbell one-handed row, and the dumbbell leg half-squat row, this is the same number of sets to train the back muscles as the chest.

On Wednesday, dumbbells stand up and press up, dumbbells fly birds, dumbbells shrug shoulders, this is the same as above to exercise the trapezius muscles of the shoulders and the big head of the arms.

Because you're on the machine, that's all there is to it, and there are more detailed I recommend bodybuilding, those posts that are pinned to the top have a lot of actions and old birds, and some movements**. Years of experience hand-played, forget.

First of all, there is a pair of dumbbells with adjustable weights, different weights for different movements, and the number of each set is 8 to 12 exhausted, which is most suitable for beginners to build muscle.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups.

Dumbbell rowing 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, and try to do it as soon as you recover, the number of each group.

It is advisable to be tired.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a cup of protein powder.

I don't talk nonsense, you go directly to Youku, find Niu Nan Fitness, and find a coach who looks like a 'kimchi', although he said that he is Chinese, that coach has ****, and at present, on the Internet, I think his ** is the best and most perfect. You just have to practice it.

1. It's all in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch your muscles before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

This fitness ** is very professional, but the intensity is a bit high. If you can stick to it, it will come to fruition quickly. Another point is that depending on your height and weight, your physique should be slightly on the thin side.

You are not easy to gain weight, and your metabolism is fast. You've got a fitness book, so you're still short of a recipe. Fitness pays attention to three points of training and seven points of supplementation, if the nutritional intake is not scientific, then the training effect will be greatly reduced.

Especially if you train at such a high intensity, it will be a pity if you don't match it with the corresponding supplements.

If you get a professional recipe that matches your training and sticks to it, it will quickly bear fruit.

Resting on weekends is no problem at all, as muscle growth will be affected if you don't get rest and nutrients. In other words, high-intensity training that leaves the muscles without rest at all can destroy the training effect.

If you don't have time to go to the fitness card, it is recommended to buy a home treadmill and practice for 30-40 minutes every night before going to bed, and 30 minutes with dumbbells. The effect is better than that of the gym.

The height is the same as mine, and the weight is 9 pounds lighter than me.

Dumbbells can be practiced with two heads, three heads, shoulders, chest and back.

Soy products such as mung beans and tofu are slow-burning foods and are another excellent source of fiber and energy. They also provide lean protein, which helps increase the secretion and synthesis of hormones and enzymes in the body, increases muscle strength and stabilizes appetite.

If you persist, you should be able to see the effect in a month and a half.

You don't need to buy a gym machine, just buy a pair of detachable dumbbells, and if you can, it's better to buy a pair of barbells.

It's time to start training. Train daily between 3pm and 7pm.

The diet is based on the principle of eating smaller, more frequent meals.

Divide the chest, back, abdominal muscles and legs, three major pieces to exercise, practice a part every day, rest for one day after three days, exactly two cycles a week.

To give you a plan reference:

Monday: Chest. Tuesday: Back.

Wednesday: shoulder, abdomen.

Thursday: Legs. Friday: Arm.

Saturday: Closed. Sunday: Closed.

You can try both this plan and the one above, and whichever one works well, you can use whichever one works.

You say that you have a lot of belly fat, then you should do more aerobic exercise, it is recommended to run for ten minutes to warm up before exercising, and then run for ten minutes after exercising.

In terms of diet, it is recommended that you eat a meal within an hour after exercising, preferably with meat and vegetarian, protein and carbohydrates are the top priority.

You are fitness, not professional, and it is enough to eat one or two more meals than the usual three meals a day.