I am 1.74 47 5kg for a 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.

Warm up for 10 minutes before doing the following exercises, and you can trot.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 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.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Plank for a minute.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

Exercise your abs more than five times a week.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).

Quack, I was 12 years old in the fifth grade of primary school, and I was 100 pounds, a fat girl.

Do you look skinny and how about your strength. If you feel like you're so thin because of your diet, increase your outdoor physical activity to boost your metabolism and thus your digestion. Diet + Exercise: Make yourself a little stronger.

Specific sports, I think you are still young, too strong sports will hurt, you should participate in more school sports activities. Basketball, running and stuff like that. Badminton is also good (a full-body exercise).

If you're too thin, eat fat and then work out.

Anyway, I lost it by jogging, at least three times a week, for 40 minutes or more each time, and ate three meals a day, and I didn't lose it.

Generally reasonable exercise is not harmful. You can go to the gym and hire a personal trainer if you can, and arrange a plan for you. Growing mainly depends on genes, and you can't help this. Of course, playing more, running and jumping more, touching and other heights are also helpful for growth.

Drinking milk, going to the gym to build muscles, and many times protein when exercising muscles.

Going to the gym?

Or directly in the school playground?

You don't have to go to the gym, there are gyms everywhere! Push-ups can be done anywhere, running on the playground, and waist and abdominal exercises can be done at home.

Don't expect a short period of time, if you use a diet, it will definitely be ** and hurtful. At least give yourself half a year to adjust your diet and exercise.

Suitable for people: obesity, constipation, thick waist circumference, dullness, bad breath, the elderly, physical care, manual laborers who consume a lot of strength, people who smoke and drink, and can't sleep.

Effectively improve your body's pH level, keep you away from diseases and make your body healthier. Function introduction:

The effect of eating xylorose** jelly can eliminate the toxins accumulated in the body for many years, such as liver toxin, lung toxin, and stool, so as to achieve a healthy ** purpose. Even people who have normal bowel movements can eat it, because there will be food residues in the body, and there will be oil on the intestines, so it can be eaten if you have normal bowel movements.

You can eat meal replacement powder! Not dieting, not exercising is not medicine yet.

No aesthetics, no connotation.

The height is very short in the north, and it may be mixed up in the south.

I don't know how he is! Look at his outfit like a soft rice eater!

This era. This dress is no longer attractive.

To be honest don't hit me, it feels a little dirty...

Try not to wear such bright clothes, take off your sunglasses, change your hairstyle, it's okay.

It's not good, how can the pseudo-mother go!

It's a bit of a bit of a killing feeling.

It's on the fat side, if you're in your thirties, that's fine.

It seems that fat people don't like to be said to be fat!! It's time for you to be proper! Maintain a healthy weight of 70kg.

Pay attention to strengthening the body and let the excess fat be burned.

174-110=Standard weight! Float up and down 10 kg ** it!

It may be sturdy, but you just feel good.