Please give me a perfect workout plan, preferably scientific!

If you really want to exercise your body well, and exercise a tall, well-proportioned, strong, capable, chic, and beautiful body, based on my personal experience, I recommend you to take the following methods to strengthen your body:

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn some basic movements of martial arts, note: when learning to practice martial arts for the first time, you do not require a look, but must pursue a look. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky (exercise and improve your lung capacity) with one breath, do more push-ups, and hang more horizontal bars and parallel bars if you have the conditions (it is best to reach the high school physical exercise standard or above);

Fifth, prepare a glass of boiling water before going to bed every day, and the first thing you do after getting up in the morning is to add some hot boiled water to the cold boiled water and drink it (one is to dilute the blood viscosity problem in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, which is conducive to the long meat, especially the long tendon meat), after getting up in the morning and drinking water on an empty stomach, you must drink more than 400ml each time;

Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon, chicken, duck, fish, and meat can be eaten as much as you like. But for dinner: first, it is best to eat some pasta (bread, steamed buns, noodles, etc.); Second, it is best to eat some chicken, duck, fish, and meat; The third is to eat well, don't eat too much (because the first two items of dinner are favorable conditions for growing meat), but eating too much may cause too much intake and cause the main reason for growing fat (fatty meat) and long tendon meat (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, exercise until the body is warm, and then increase the amount of activity after the body adapts, remember! Remember!

Eight is to go to Xinhua bookstore, online purchase or ** some exercises, martial arts body protection and protection books and exercise technical essentials, precautions, martial arts simple routines to learn well, and then carry out specific exercise and implementation as well. After the physical exercise is good, then consider whether it is better to learn martial arts.

The above articles are important in perseverance.

Only you can stick to it for a long time and develop such a habit of life. I'm sure: you'll see results in two or three months, and if you can stick to it, it won't take two or three years, and by the time you graduate from high school, you'll be training yourself to:

Handsome and chic, robust, capable, temperamental, personable, with the demeanor of a general, and the beautiful young man and the stick boy who are sought after by beautiful and handsome guys!

Good luck!

I'm somewhere else.

Major muscle groups: legs, back, chest, minor muscle groups: biceps, triceps, abs, deltoids.

One large muscle group plus 1-2 small muscle groups a day.

Movement: Legs: Squat.

Back: pull-ups, dumbbell rows, deadlifts.

Chest: bench press (incline, plank, incline), push-ups, dumbbell birds, etc.

Biceps: dumbbell curls.

Triceps: supine barbell arm flexion and extension, supine dumbbell arm flexion and extension, single arm dumbbell arm flexion and extension behind the neck, etc.

Abs: crunch, abdominal.

Deltoid muscles: dumbbell front raises (toe), dumbbell side raises (middle toe), leaning over birds (toe), do 3-4 sets of each movement, 8-15 reps per group, and rest for about 1 minute between sets.

LZ can make a fitness plan that suits you according to what I wrote about yourself.

You can only refer to what others give, because everyone's situation is different.

Jogging! Swim! I like swimming the most.

I think it's best to feel it with your body as long as you like it.

If you want to train muscles, you can't rush for a while, I have 3 plans, you can refer to them and then make your own decision.

1 Muscle exercises.

With the maximum weight to breathe plus a slow speed, I do it in groups, and the number of groups is small, and I insist on it every day.

Dumbbells 10kg, 25 reps per set, do 4 sets. Add the barbell to 45kg, 5 reps per set, do 5 sets.

As for waist strength, I personally recommend hanging upside down on the horizontal bar to do sit-ups, the effect is excellent, 10 reps per set, do 5 sets.

It is recommended that you carry a barbell and squat. All of the above are breathed at a slow pace.

2 Endurance exercises.

When practicing, do long-lasting exercises at your fastest speed and the lightest weight of the tool.

It is equivalent to saying that the above exercises can reduce the weight and relax when you feel the muscles are stiff.

Don't go to the limit, the body can't bear the burden will have the opposite effect.

3. Explosive exercises.

Fastest speed, heaviest weight, fixed number of times in a short time. That is, use your own weight just right, and don't reach the limit.

Refer to the above to make your own Buling boring changes, and your own limit is only clear to you.

Sandbags can practice boxing, footwork, check the standard movements on the Internet, and also have a great consumption of physical functions, and sandbags for people who want to practice are also a good choice.

There are many ways to do this, but the key is to be consistent.

There is perseverance, but also science. You can't practice everything, it's too much.

1. Jogging, swimming, cycling, skipping rope and other aerobic activities, 3-5 times a week. If the 5km cross-country balance is clear, run two days off and one day, and then run three days off and one day. If it's 10 km, three times a week is enough.

2. Strength exercises. Push-ups, sit-ups, pull-ups, parallel bar flexion and extension, I practice every day, and I don't feel any discomfort. Barbell weighted squats and back neck presses once every three days.

3. If you want to have a good body, you must**. Being too heavy not only makes it difficult to exercise, but also causes damage to the body, especially the knees. Breakfast is good, lunch and dinner are full.

Don't eat fried, don't eat snacks, eat more beef, sheep, chicken, duck and fish. If you don't eat meat, you won't grow.

4. Take care of yourself. If you feel tired and exhausted during exercise, don't listen to any extreme sprints, it is easy to get injured. Minor injuries should also be raised for five days, and it is not cost-effective before the state.

Sixteen years old is still mainly cardio and light weights.

It's best to have a coach to take you.