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Anonymous users2024-02-091. Aerobic training plan: cardiopulmonary training running.
2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.
2.Stretch and stretch.
3.Dumbbell exercises 7 times a week.
4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.
Dumbbell straight leg deadlift 10-15rm
Dumbbell scissor squat 10-15rm
Chest training the next day.
Dumbbell chest press 10-12rm (times) x3
Dumbbell wide chest 10-12rm
Dumbbell Bird 10-12rm
Back training on the third day.
Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm
Dumbbell bent row: 8-12rm
Day 4 Shoulder training day.
Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm
Standing dumbbell rowing 10-12rm
Day 5: 2 training days.
Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm
Externally rotated dumbbell curl 8-12rm
Day 6 3 training day.
Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM
Narrow grip push-ups 10-15rm
Day 7 Abdominal Training Day.
Sit-ups 15-20RM (times) x3
Supine leg press 15-20rm
Twist sit-ups 12-15rm
12-15rm from both ends
The above is for reference only, you should adjust it according to your own situation when training) and pay attention to diet and rest!
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Anonymous users2024-02-08Fitness plans are set up by yourself, or with a professional trainer who fully understands your body's future, how easy is it to get a copy by posting on the Internet?
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Anonymous users2024-02-07173,110 pounds, super thin
The first task is to weigh up, of course, it's not just to eat fat, the landlord said that dozens of push-ups in one breath are already amazing, the reason is because you are very light, just like a thin person who does pull-ups has an advantage over a strong person, if I am a coach, I will first recommend that you supplement your diet, if you have an interest in playing football and playing ball, it is best to go home and eat directly after exercising, and eat hehe, this is how I came over, so that the weight will rise, but people don't eat fat... Of course, if the gastrointestinal absorption is not good, try to eat more nutritious foods with high protein content.
If you don't go to the gym, it is recommended to buy a pair of dumbbells at home, find tutorials on the Internet, and keep exercising, I believe you will achieve good results
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Anonymous users2024-02-06If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.
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Anonymous users2024-02-05Three points of practice, seven points of eating.
Whether you're building muscle or losing fat, you need to pay attention to your diet during fitness training, otherwise your fitness efficiency will be greatly reduced.
Sweating doesn't mean losing fat.
Sweating is a manifestation of the body's regulation of body temperature, the body is dehydrated, the weight of the Great God Destroyer decreases, and when you replenish water, the weight will regain.
Drinking plenty of water can suppress hunger and make you less craving to eat.
In addition to regular meals three times a day, you can drink more water at other times to control calorie intake, improve the body's metabolic circulation, and help speed up fat burning.
Don't rely on any of the best products.
None of the products are reliable, and most of them are IQ taxes. **You still need to open your legs and keep your mouth shut.
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Anonymous users2024-02-04<> the first one, it seems to me that it means that it is first and foremost, that it is the first priority.
The international bodybuilding community has always believed that gradually increasing the weight of digging Jingqi is the first place, and the muscles are judging the weight as if it were a reaction draft.
Erudite and versatile, knowledgeable
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