Ask question 20 for a fitness program

It depends on what kind of action it is. If the set you said is prepared for daily practice, then it must be completed in one day, and now there is also a weekly plan, which is to arrange different exercises every day according to the week, as long as you look at the exercise intensity and local endurance to make a plan.

Multi-day completion!

If you finish it in one day, you won't be able to do enough training on every part!

And there is no need to rest all muscles at the same time (48-72 hours), you can rest in shifts! For example, the following.

This plan: the first day of leg and abdominal training day.

Seated leg press 10-12rm (reps) x 3 sets.

Leg flexion and extension 10-12rm

Leg curl 12-15rm

Supine leg press 15-20

Sit-ups 15-20

The next day, chest and shoulder training.

Horizontal barbell press 15-20RM (reps) x 3 sets of inclined dumbbell press 15-20rm

Up-tilted dumbbell flying bird 15-20rm

Seated dumbbell press 15-20RM

Standing dumbbell side lift 15-20RM

Day 3 Back training day.

Pitch Barbell Row 15-20RM (reps) x 3 sets of anterior neck pulldowns 15-20RM

Seated apparatus rowing 15-20RM

Dumbbell after flying bird 15-20rm

Day 4 Arm training day.

Seated dumbbell alternate curl 15-20RM (reps) x 3 sets of e-z barbell curls 15-20RM

Tensioner curl 15-20rm

Seated dumbbell neck back arm flexion and extension 15-20RM

Rope down 15-20RM

The three elements of muscle gain: training + diet + rest.

1) Fitness Program:

Monday: Chest + three heads.

Horizontal barbell press 8-12rm (pcs) x3 sets.

Incline dumbbell press 8-12rm

Incline dumbbell flying bird 8-12rm

Seated e-z barbell neck back arm flexion and extension 8-12RM

Rope down 8-12rm

Wednesday: Back + Btwo.

Wide grip pull-ups 8-12rm (pcs) x 3 sets.

Pitch Barbell Row 8-12rm

Pull down 8-12rm in front of the neck

E-Z barbell curl 8-12RM

Tensioner curl 8-12RM

Friday: Shoulder + abdomen.

Seated dumbbell press 8-12rm (pcs) x 3 sets.

Standing dumbbell side raise: 8-12rm

Upright rowing 8-12rm

Sit-ups 15-20RM

Hanging leg raises 15-20RM

Sunday: Legs. Squats 10-15RM (pcs) x 3 sets.

Seated leg raises 10-15rm

Leg flexion and extension 12-15rm

Leg curl 12-15rm

2) Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat noodles.

Packet, 4 eggs (2 whole eggs, 2 egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

3) Rest: Try to fall asleep before 10 p.m. and ensure 7-8 hours of sleep!

...LZ's current muscle condition is not very good...

However, you don't weigh much, so you may look a little muscular because you have less subcutaneous fat.

You need to increase the intensity of your training...

Brother, I was in a similar situation to you before, very thin. During college, I knew that I practiced bodybuilding, and one of the most important and true guidelines for me is: eat more protein, I bought protein powder to eat, it is absolutely useful! It's not easy to grow muscles if you practice all the time and don't supplement.

There are trainers in the gym, and every trainer will think that their method is the best, even if you feel that it is not like that, but in someone's place, out of respect, it is better to ask him first. In addition, it depends on your time, and you don't say what muscles you want to exercise, whether it is full or partial, and what effect you want to achieve, it is recommended to read some magazines or books before you get started, and talk to your peers a lot, because fitness programs are not a dead thing, they will change as you grow and demand.

It is recommended to run on your own first, do push-ups, sit-ups, squats, and have a little foundation before going to the gym to exercise.

I'm a fitness trainer, so I have to keep my diet in check, and I do aerobic exercise three to four times a week.

Eat less high-fat and high-calorie foods, eat a certain amount of staple foods or grains, eat more vegetables and fruits, and eat fish or skinless poultry every few days. Eat breakfast and lunch well, eat less dinner, and make sure that you are not hungry before going to bed at night.

Do an aerobic exercise every other day in the afternoon or an hour after dinner, if you haven't exercised much before, it's best to start with low-intensity exercise such as brisk walking, cycling, and swimming, so that the body can have an adjustment process for about two weeks.

Aerobic exercise for good fat loss requires continuity, 30 minutes to an hour each time, and the heart rate reaches 120-160 minutes.

In the gym, I recommend the treadmill, running is a full-body exercise, and the intensity is easy to control; Spinning bikes are also good. Pay attention to the warm-up before exercise and the cool-down after exercise.

In the middle of the time or after running, you can do some equipment training, just train the upper limbs and torso, and at the beginning you should also use small weights to strengthen the muscles and joints first. You can focus on exercising abdominal muscles, sit-ups, head and knee touches, hanging leg raises, etc.

This is my suggestion, I won't write any details, you can choose the right exercise program and time according to your situation (the evening exercise time should be more than an hour apart from eating and sleeping), and the intensity is from low to high. Just take it one step at a time.

If you have any fitness questions, you can ask this coach to answer.

Tell me how to do it, 100% effective! First do the equipment that is, anaerobic exercise for about 40 minutes, up to 1 hour, only one place a day, chest, shoulders, back, legs, arms, if you just start practicing, you can slowly grope to arrange the time, the action can be consulted with the people in the gym, but it is the most important thing to summarize and find the feeling by yourself! Don't blindly rush to the weight!

How to practice is arranged according to your own personal condition, your fat content is a bit high, it is recommended to do aerobic about 3 times a week, after anaerobic training! Half an hour is fine, and don't run every day, it's not good! In addition, fitness will make your body have an obvious plan in the first 3 months, but the most important thing is to persevere, you don't have to frame yourself with a plan, learn first, slowly understand which actions are suitable for you, and then arrange them yourself according to the situation, then you will naturally know which actions should be done and how many groups, those so-called arrangements on the Internet are all people's, you may not be suitable for you according to the gourd, come on!

It's best to run first and then build muscle after losing weight.

The short-term goal should be to exercise and improve physical fitness and mental state.

Method: Commit to gym activity 3-4 times a week. Or one or two of them doing some exercise at home.

Aerobic exercise can be the main part of the start. (Exercise intensity that won't make you out of breath) for more than half an hour.

Exercise the muscles of the whole body appropriately, and take no effort as the boundary.

Eat a healthy and balanced diet. Less oil and less sugar.

If the above points are achieved, there will be a big change in the state of the person in two or three months, both mentally and physically. Only then can you move on to the next stage.

Are you willing to stick to the small? Are you willing to make changes for a better version of yourself? Do you want to have a healthy body and a healthy soul?

People, how eager you are, how successful you are!

Another: I feel that running is very good, it would be better to run for a while or do some warm-up exercises, and then do the above movements.

If you want to be fat, you don't need to work out, overeat and stay up late without walking, and you will be fat for a month.

Bai Juyi's "Pipa Xing" is also a fallen person at the end of the world, why should we have met before.