I m 180 tall and weigh 153. I don t have any muscles in my body, so how can I get fit? 30

Insist on running 1000 meters every day, skipping rope, 20 push-ups, 20 sit-ups, and after a while, if you feel that your arm strength is enough, you can try pull-ups.

Running every day can promote blood circulation, increase the tightness of the thigh muscles, and have a good effect on people's energy.

Jumping rope can mention the elasticity of your calf muscles.

Push-ups are used to increase arm strength and shoulder strength.

Sit-ups can promote strength in the lower back and abdomen.

It's all about persistence!!

1.If it's convenient to go to the gym and let the gym instructor teach you how to build muscle!

2.If it's not convenient or unwilling to spend money, exercise on your own--- such as sit-ups, pull-ups, push-ups, these are all classic movements! It's easy to satisfy, and the most important thing is to persevere, and it goes well with sleep and nutrition!

Wholehearted! Hope! Thank you!!!

Open the window and jump down to get back to the furnace!

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

In fact, to train muscles is to persevere. However, it should be exercised alternately, and it is better to exercise all aspects of the muscles together.

Pull-ups + push-ups + dumbbells, and then eat eggs every morning, if eating eggs will cause diarrhea, just eat some stomach can be good, and then you must eat beef at noon, eating beef after practice is the best for the body, the most supplemental, but also pay attention to rest, go to bed before 10:30, anyway, you must rest for a week anyway.

First of all, regulate the spleen and stomach (take some Chinese medicine: Aconite Lizhong Pill or Spleen Strengthening Pill). Proper exercise (fitness qigong: Baduanjin).

Well, just exercise every day.

That is, push-ups Sit-ups to see if you belong to the thin or fat side For different people, the training method is different To train the muscles, the equipment is indispensable If you want to practice the symmetry of the week, the chest, the two heads and the three heads, the shoulders, the back, the legs, the waist and abdomen must be reasonably arranged You are in the gym There will be a coach there to know how to do the movements will not let the muscles be biased This is very important Within a week of practice, the whole body will be sore After that, it will be good The speed of muscle tension is also related to age If you have practiced it when you are young, you have a foundation It is better to practice in the future Protein powder is recommended for this kind of thing Or eat less For the secretion of male hormones is not good, you can still eat in moderation After training, eat more boiled egg whites and milk Usually eat more lean meat If you don't want to train your muscles too big and too round If you want to have a streamlined type, you usually hit sandbags and practice explosiveness and run to practice explosiveness If the muscles are too big and too round, I think it's not very good In real combat, if you don't stand on the edge, people will be more stupid When you meet a fast reaction Even if your muscles are big, you can't stand it I hope you practice according to your own situation.

Lose some weight first, running 6 kilometers a day is a compulsory course, and if you want to train your muscles, you can go to the warehouse and work as a porter for 1 year.

All kinds of reproduction. 5 points want to get a professional coach?。。

The dumbbells work the whole body muscles as follows:

1. Chest muscles: dumbbell lying press and reclining press, five groups each, 5 12 in each group.

2. Triceps: supine arms flexion and extension or sitting single-arm dumbbell flexion and extension, 5 groups each, 8 12 in each group.

3. Biceps: dumbbell curl and inclined dumbbell curl, 5 groups each, 8 12 pieces in each group.

4. Latissimus dorsi: dumbbell rowing or dumbbell pulldown, 5 groups each, 8 12 pieces in each group. Or. Wide-grip pull-ups, 3 sets of 5, each set as best you can.

5. Deltoid muscles: seated dumbbell raises or dumbbell side raises, 5 groups each, 8 12 in each group.

6. Trapezius muscles: dumbbell shrug or dumbbell deadlift, 5 groups each, 8 12 in each group.

7. Thighs: dumbbell squats.

In fact, according to your height ratio, you are not fat at all, it may be that you exercise less, and the meat is a little loose!! I think that as long as you insist on exercising 3 to 4 days a week, about an hour a day, you will gradually get better, and of course, you can also combine it with the need to train muscles. Do some house push-ups, sit-ups, etc.

In fact, you are not fat at all, the main reason is that your body may not be very well-proportioned, and it will be very good for you if you run more.

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. 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) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) 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 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you!!!

When I was 15 years old, I weighed 220 and was 186 tall, and I was in the same situation as you. After two years of continuous practice, I now weigh 175 and do more than 40 push-ups in a row. Pure mechanical training may not be the same as you believe that you don't understand movements such as "dumbbells and birds", I think you should combine anaerobic exercise + aerobic exercise.

The muscles that dumbbells can train are really limited, so it is recommended to buy a TRX training band (no more than 100 pieces).

The main thing is to stick to it, and diet control is also very important!

It's better to do push-ups, I've been practicing for half a year, and now the muscles are there, pectoral muscles!