Fitness novice, ask for a fitness program, thank you

No need to buy private lessons.

You start with gross muscle exercises, bench press for pectoral muscles, a group of 6-8, complete 8-12 sets, the weight is not too heavy, just have a 20-30.

Your target is muscles, so you need to pay attention to the rhythm of the workout with a small number of sets, a large number of sets, and a short rest time in between.

For example, bench press, a group of 6, the number of times is not much, but 12 sets, the number of sets is more, and then, the key is not to rest for more than 2 minutes in between.

Then the squat, the strength of the waist, abdomen and legs comes out, and the subsequent small muscles can come out.

I am doing 4 kinds of dumbbell exercises, and the specific method is referred to the bench press.

Finish with a 20-minute jog.

Finally, pay attention to your diet, eat more beef, potatoes, and of course, steamed buns, so that you can grow muscle quickly.

Start with the pectoral muscles and brachial bar, and start with the bar and dumbbells.

10 minutes,,, tell you a simple and effective method.

No need to go to the gym, go back and do two things :

1.Push-up? RM, because you don't know your physical condition, so you can set the maximum exhaustion value yourself.

But after 1 week, at least 20 or more, with a goal of 80 minutes.

Action Essentials) aSpread your arms as wide as you can, and as your body sinks close to the ground, let your forearms form a vertical angle to the ground (wide chest expansion); b. The arms are parallel to the body and the angle of the wide chest expansion is just 90 degrees (narrow), which is mainly related to the triceps. cRegardless of whether it is wide or narrow, the buttocks need to be slightly lifted during the up and down of push-ups, so that the abdomen can be effectively exercised at the same time.

If the movements are correct, there will be a painful tension in the abdomen after the exercise.

2.Pull-ups, forehands and backhands are acceptable, and the goal is 20 at a time. There is no limit to posture and movement, and the closest is that the feet should not touch the ground.

Pectoral muscles on the first day: 1. Warm up. Jog on the treadmill for 10 minutes.

2. Barbell bench press. The pyramid method, i.e., the weight is from light to heavy. 5 groups, the number of times is 15-11-8-5-dumbbell birds.

Pyramid method. 3-5 groups, the number of times is the same as above. 4. Push-ups.

3-5 sets, the number of times to relax. Jog on the treadmill for 10 minutes. 6. Hydrate appropriately during exercise.

Day 2 legs: 1. Warm up. Jog on the treadmill for 10 minutes.

2. Barbell squats. You can start with a Smith squat, preferably with a belt, to protect your waist. Pyramid method, 5 sets, 15-11-8-5-dumbbell lunge squat.

Same method as above. 4. There are 2-3 kinds of auxiliary devices, and the method is the same as above. 5. Relax.

Jog on the treadmill for 10 minutes. 5. Hydrate appropriately during exercise.

The third day of the waist. 1. Warm up. Jog on the treadmill for 10 minutes.

2. Barbell deadlift. Pyramid method. 5 groups, the number of times is 15-11-8-5-2.

It is best to wear a belt to protect the waist. 3. Dumbbell deadlift. Same method as above.

4. Relax. Jog on the treadmill for 10 minutes.

Note: 1. The above movements (bench press, squat, deadlift) should be in place as much as possible, and the standardized movements should be consulted by the gym coach.

2. Warm-up exercises are indispensable.

3. The jogging time can be gradually increased during the relaxation phase.

4. After getting up every day, feel the muscle reaction of the body, and determine the fitness intensity of the day according to the actual situation of the body. You can't force up the intensity of your workout.

5. Fitness exercise should be persistent, not three days of fishing and two days of drying nets.

I'll give you some of my training plan, first of all, I have a cycle every 3 days. The number of weights and times and the number of groups can be modified according to your actual situation.

Movement 1 - Warm-up group: free weight barbell bench press 50kg 25 reps 1 set: free weight barbell bench press 55kg 10 times.

2 sets: free weight barbell bench press 60kg 9 reps.

Set 3: Free weight barbell bench press 65kg 9 reps.

4 sets: free weight barbell bench press 70kg 8 reps.

Set 5: Free weight barbell bench press 75kg 8 reps.

Set 6: Free weight barbell flat bench press 80kg 7 reps.

7 sets: free weight barbell flat bench press 85kg 7 times.

8 sets: free weight barbell bench press 90kg 5 times.

9 sets: free weight barbell bench press 95kg 5 times.

10 sets: free weight barbell bench press 100kg 5 times.

11 sets: free weight barbell bench press 60kg 7 reps.

12 sets: free weight barbell flat bench press 60kg 7 reps.

13 sets: free weight barbell bench press 60kg 7 times.

Action 2: Lying down sub-bell bench press 25kg--6 groups (9 reps group) Movement 3: Lying flat sub-bell bird group (9 reps group).

Action 4: Incline free weight barbell bench press 50kg - 8 sets (8 reps set) Action 5: incline subbell bench press 20kg - 6 sets (9 reps set) Action 6:

Upward incline subbell bench press 15kg--6 groups (9 sets) Movement 7: 3 groups of tension device clamp chest to force rest (4 grid weight).

Movement 8: 3 sets of parallel bars arm flexion and extension to force rest.

The action should be standard between sets and the rest time between each action, try to keep it for 1 minute and complete it within 2 hours, supplement 30-40 grams of whey protein after half an hour, drink more water for 72 hours before you can train your chest again, the feasibility is 100%, I have practiced like this for 5 months, from 52kg to 61kg, and the limit weight of the free weight barbell bench press is 115kg

I have time to make up for the others, I roughly have a 3-day cycle of 6 days and 1 day rest for every three large muscle groups of the chest-back-legs, and each large group participates, shoulder-2, 3 ceps-4 ceps.

Don't forget to supplement with protein powder! Otherwise, it's a vain practice.

Assuming there is no problem with digestion.

Are you in your third year of high school? The learning task must be very heavy, and this method focuses on cost performance

170,50 kg is indeed a bit thinner. So the focus is on gaining muscle, no need to lose fat (it is estimated that there is no fat).

If you are a current student, you may wish to divide the time into morning, noon and evening according to recess. Forget about the recess or something.

1: In terms of diet, pay attention to the protein intake of breakfast and lunch. Meat (beef is on top, but school canteens are heavily subsidized by the state.) , eggs, milk and the like run through the morning and evening. Vegetables and fruits should also be eaten, a small amount of carbohydrates can be, after all, it is still growing the body, you can't eat it all, and miscellaneous grains are still appropriate. In terms of taste, a clear stew is the best.

However, if you eat in the cafeteria, try to minimize the intake of condiments. (Shabu shabu or something, of course, it is too strict for school students) the appropriate amount of rice noodles, not too absolute not to eat, only eighteen years old. Let's give up the taste experience

2: Sports: Events:

Interval sprint run (200m off, 100m off and then gradually strengthened) (lower limbs, cardiopulmonary level); Jumping with the head, (lower limbs, abdominal muscles); vertical jump (lower limbs); various push-ups (upper limbs, abs) stand-ups; various forms of motion of dumbbells (upper limbs); 100m 200m timed run; 1000m timed run; 1500 time trial.

I don't recommend a time slot, because I personally don't recommend strenuous exercise in the morning, and it's okay to play basketball. The main time is more suitable in the afternoon and evening. I'm so tired in the morning, and I'm distracted in class.

All kinds of projects are based on their own experience, the upper and lower limbs are combined, and they cannot be abandoned. Interval running is the foundation of a day's training. Push-ups and head-jumps are routine.

Others can be scheduled on a periodic basis.

3: Fluctuation of intensity: It is necessary to take it step by step, and muscle building is an activity that has both endurance and willpower.

The intensity adjustment is based on interval running. Increasing or decreasing the length of the sprint unit or the number of sprints can reflect the increase or decrease of the overall function. The results of sprints in various periods can reflect the results of small events (push-ups, head-hugging jumps, etc.), dumbbell exercises, as a separate item that requires equipment, can be carried out every other day, and there are many popular tutorials on the Internet, just follow along.

If you're having a lot of time in the morning, it's a good idea to put your upper body workouts in the morning. In this way, you can concentrate on your lower limbs in the afternoon.

This is all my personal experience and I hope it helps

The key lies in the flow of food through your body, and what your body needs at that time haha!

Monday : Chest: Barbell bench press 3 sets of 12 reps Dumbbell bird 3 sets of 12 reps.

Push-ups 3 sets of 12 reps.

Triceps: 3 sets of 12 reps of push-ups Dumbbell neck back flexion arm 3 sets of 12 reps Abdominal: 3 sets of 20 reps of sit-ups 3 sets of 20 reps of back:

Pull-ups 3 sets of 8 reps Anterior neck pull-down 3 sets of 12 reps Tuesday : Seated rows 3 sets of 12 reps.

Biceps: 3 sets of 12 barbell curls Incline curls 3 sets of 12 dumbbell forehand curls of 12 reps.

Abdominal: 3 sets of 20 reps of sit-ups 3 sets of 20 reps of supine leg press Wednesday : Legs: 3 sets of 12 reps of barbell squats 3 sets of 12 reps of bent leg curls.

Seated leg picks for 3 sets of 12 reps.

Shoulders: 3 sets of 12 dumbbell presses, 3 sets of 12 barbell back neck presses, 3 sets of 12 dumbbell side raises.

Abdomen: 20 reps for 3 sets of sit-ups Abdomen 20 reps for 3 sets of supine leg presses.

Just sign up for a hip-hop or aerobics class outside or in a school club. Two months to build your muscles.