Men s Fitness Program 10, Men s Fitness Program

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 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.

Legs: 6 sets of squats.

Prone calf flexion 4 sets.

Calf raiser 6 sets.

Back: 6 sets of wide pull-ups (try to do more than 10) 4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

Day 1. Chest, triceps, running for more than 30 minutes.

The next day. Legs, abdomen, running.

Day 3. Back, biceps, running.

Day 4. Shoulder, abdomen.

Then the cycle. Muscle exercises are effective in losing fat and gaining muscle, while running can burn fat.

Insanity is an aerobic interval exercise that alternates intensity with traditional aerobics.

**The effect is far greater than traditional aerobic exercises, such as running, you can try in combination.

I also need God-man to make one.

==Let's talk about the body type first: I: 24 178, weight: 60kg, bust: 89, waist circumference: 2 feet, 2 The muscle contours on the body are obvious, not thin, I have my muscles in QQ space**1252110531 if you want to see, ask me to verify the information.

The reason why you think you're thin is because your pectoralis major muscles, triceps and latissimus dorsi are very underdeveloped, which means that the chest has no thickness and no fan surface.

The only thing I am not satisfied with my current figure is my weight, 132 standards, I have lost 12 pounds, but this does not affect the body shape, does not affect what you say, looks thin.

I don't go to the gym because the more primitive the fitness tools, the better it is for the body, and the polluted air in the gym is not good for fitness.

Now about the training plan.

Every day. 1.The standard forehand grip on the horizontal bar Pull-ups must be able to do 4 sets of 10 with no more than 40 seconds pause in the middle of each set to train the latissimus dorsi triceps.

2.The standard chest push-up must be able to do 30 push-ups in one group, do 4 sets, pause for no more than 40 seconds in the middle of each set, and train the pectoralis major muscles, waist and abdominal muscles.

3.Dumbbells, you have to look at it** I can't tell you what the action is, do you know what the arm is vertical The correct training of the biceps muscles is that the big arm is always perpendicular to the ground, and the lower arm moves up and down between 30 and 120 degrees, so that the muscles will not be relaxed when the whole process is tense 15kg dumbbells in a group of 20 do 4 sets of pauses in the middle of each group for no more than 40 seconds Train the biceps and forearm muscles.

4.Squat slowly in a group of 50 to do 4 sets of no more than 40 seconds in the middle of each set to train the thigh muscles.

The above are some suggestions for beginners in my 6 years of fitness: The fitness effect also has a cycle, which is generally 90 days, that is, it will appear in 3 months.

But you have to train to the exact quality that I set you want to do, and you don't get what I'm talking about for the first two weeks, but by the third week you're going to get used to it.

You can practice single parallel bars, dumbbells at home with push-ups and sit-ups. If you don't exercise hard enough at home, there's no need to stress about what to eat in the morning and evening. Running and frog jumping can be arranged in the morning and evening.

Hello, share a fitness plan, in addition to scientific fitness must grasp the 3 elements, one is a scientific fitness plan, the second is enough protein supplement, the third is enough muscles, rest, but one can't, chest muscles, leg muscles, back muscles, deltoid muscles are large muscle groups, 3 days to exercise, biceps, triceps and other rest are small muscle groups, 2 days to exercise once, you can freely combine a set of 4 days a round of fitness plans suitable for yourself according to the fitness parts in the plan, It is best to exercise every day with a large muscle group and 1-2 small muscle groups, in the shared plan, the exercise action of each muscle part, the frequency, etc. are very clear, the weight of the equipment you have to measure according to your own situation, the measurement standard is, no matter which action, in a group of about 12 times to reach exhaustion, can not do, that means that this weight is very suitable for you. In addition, I want to share the recipe with you, and protein supplementation after exercise is also very important, because weight-bearing exercise will make muscle fibers break and tear, at this time, you need to absorb enough protein for muscle fiber repair and growth, and the muscles can be more effectively enlarged and thickened after getting enough rest.

To supplement with high-quality plant protein, you can build muscle and also metabolize fat.

If you want to lose fat and get in shape, the first thing is to run, the fat in your body is like water, you have to boil it to evaporate faster, right? Running is the process of making it cooked, running is the mastery of speed, and there is the requirement of time, the speed is simply faster than walking, the speed is slower than running is the best, the arm is held up like running, walking briskly, time, must be about 40 minutes or even greater than 40 minutes, because before 40 minutes, running consumes water in the body, that is to say, after running and two bottles of water will be replenished, and after 40 minutes, the body will begin to consume fat, when you go at this speed for so long, Now the fat is mobilized, boiled, and begins to evaporate. Then do sit-ups, because the fat is in the stomach, and the sit-ups are targeted to lose belly fat, so you can do sit-ups, 20 per group, hold on, do 8 to 10 groups, even if you can't hold on so much, you have to do your best, the important point is that the action must be standard, and the number of completed on the premise of ensuring the action standard can be achieved, so that you can lose fat efficiently, it is best to run for half an hour after practice, and the effect is more obvious!

Usually don't worry too much, just too much pressure, diet, eat more protein, fish, eggs and the like, and then the work and rest time should be regular, nothing else.

You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.