Rush for a fitness program to grow muscles 20

Generally, it takes about 1 month for beginners to get acquainted with the equipment.

Then basically every day is aerobic first. More than 45 minutes.

Then there are the basic dumbbell exercises. As for the action, it can be checked.

It is to train the chest, back, shoulders and arms.

Consume protein during exercise. Fruit. Say no to junk food.

The attachments are dumbbells and freehand no-equipment plans, without dumbbells you can see freehand no-equipment plans, and there are some **and**tutorial materials to facilitate learning movements. Things to look out for: Workout days and results:

Practicing every other day or every day should be specifically analyzed, muscles are grown in rest, but the lack of training volume will also greatly reduce the effect of practicing every other day, and the amount of training is enough to practice every day that can only affect muscle growth. The most important thing is to look at the intensity, the intensity is based on the obvious feeling of muscle congestion and soreness after training, and the soreness lasts but only a little bit the next day, and does not affect daily life, so it is the best. Weight:

It is suitable to use 6-12rm, and at the beginning use 12-20rm, rm refers to the maximum number of times that can be done in a row. This weight is measured in each part Diet: In addition to eating more meals, other nutrients should also be comprehensive, meat, eggs, dairy products, fruits and vegetables, and each meal is well matched.

The following is a recipe, for reference only, you can mix it reasonably according to the nutritional elements by yourself. Diet Thoughts: It's important to be consistent – from Wade's 32 rules of bodybuilding, which is to focus on the muscles you want to work when exercising, which is just as important as the standard of movement.

The downstairs presentation was very detailed.

The landlord is trying to lower the fat ratio during exercise.

You can do aerobic exercise within 20-30 minutes after the end of the workout, such as running intensity, gradually increase the intensity downstairs, and the intensity downstairs is a bit large, you can reduce the intensity appropriately.

You can take a look at Wade's fitness rules, which are very good.

Don't think about how long it will take to get results. Everyone's physical fitness is different, and you exercise a good body for yourself, not for others to see. Supplement with more protein.

It is recommended to change the sit-ups to planks in 4 sets of 30 seconds each (time is added slowly). Planks are definitely better than sit-ups, and it is possible that the abdominal muscles are not obvious, but the strength is definitely greater than that of sit-ups. You can also practice both.

After adding a pull-up event and being able to do 35 push-ups at a time, practice wide and narrow pitches.

Stick to it for more than four weeks, I practiced for a while in high school, and after four weeks, I will obviously feel that the muscles have adapted, you need to persevere, I hope it can help you!

Real coffee is sour.

1.You have to scoop two spoonfuls of creamer when you scoop one spoonful of coffee. And to add sugar, I usually use hot water to dissolve coffee, sugar, and creamer first, just to be able to dissolve it. Then use the hot milk to brew the coffee liquid, which is particularly fragrant.

Coffee is tasted, and it can't be too much trouble.

2.Cook directly in milk until dissolved and add creamer and sugar, this one is more fragrant and tastier.

Because drinking coffee for a long time can cause the body to lose calcium, it is necessary to drink milk. The above methods can not only make you addicted to coffee, but also not let the calcium be lost, because there is milk!

Your idea is a complex project. It's not something that can be said in a few words. You want to gain muscle and lose muscle.

That's where the trouble comes in. It's just that you don't understand so you don't understand. You want to grow larger girth.

It depends on how thick your sebum is now. You didn't say how tall you are and how much you weigh. If you want to increase the girth of sebum, then you can't do it.

You should also eat more high-protein, low-oil, low-salt, low-sugar (low-starch) foods, and let your muscles grow before exercising. in order to increase the circumference more effectively. But at the same time, you want to lose your legs.

So this one is more troublesome. Losing necessarily requires a lot of aerobic exercise. A lot of aerobic energy will inevitably lose fat and muscle all over the body.

It is impossible not to drop only one place and not to drop another. So the place where you want to increase the girth will also fall. The only way I can think of is aerobic detraction.

Then use diet and training to grow girth. That is, first subtract and then increase. And if you really want to practice Niu X, you can't practice it at home.

You may not be able to achieve the results you want when you go to a professional gym, let alone at home without professional equipment. If you really can't go to the gym, you can refer to the specific actions of the people upstairs. I won't repeat it.

There are specific questions and then there are questions.

Actually, if you are a beginner, you should first practice endurance and physical strength.

Do some exercise that is not very vigorous aerobic exercise.

Like running is good, jogging Every afternoon an hour after dinner (energy replenishment is very important, otherwise it may inadvertently cause posture deformation) Go to the playground (some not too hard ground in the field can also be used) Run 2000 meters Don't rest in the middle Replenish energy in time outside the run.

Later, the distance can be increased according to the actual situation.

For specific methods, you can refer to some textbooks about middle-distance running, such as Professor Yu Hongsen's "Middle-distance running training is good".

Also swimming was good.

In addition, you can go to the gym regularly (three times a week) or buy your own dumbbells for upper body training, depending on your situation, but you must gradually correct your posture at any time, otherwise it will be difficult to correct posture problems.

In fact, it is best to designate a reasonable fitness plan with a strong targeting, so you have to rely on yourself to formulate and adjust it in a timely manner according to your actual situation.

It's best to find some experienced people around you to help you do references, and you can find some reference materials.

The most important thing is that if you want to do it, then make up your mind, don't be afraid to endure hardships, dare to challenge your dreams, everyone's happiness depends on your own efforts, you can persevere, you can succeed.

Do it as a long-term thing and never rush it For a beginner with poor physique, rushing to achieve it can only be harmful, life is not like solving math problems can try different methods, it doesn't work can be repeated, life is a lot of times to redeem once, and even sometimes it is irretrievable, especially if you are still developing Be sure to stop in moderation Step by step The first few sentences are added because I can't get used to those irresponsible remarks, after all, it's not my own body, everything has to have an accumulation process, Don't experiment with your own body.

A dumbbell can work the biceps (dumbbell curls), triceps (dumbbell one-arm flexion and extension), deltoid (dumbbell raise). It is better to have a pair of dumbbells, and one is more difficult to practice.

1。Push-up.

2。Sit-up.

3。Practice squats with your classmates behind your back.

4。Jump rope.

An hour is enough, but your equipment causes you to not be able to do everything, I personally recommend running, push-ups, it's not that I don't recommend it to you, but if you go to the gym, the effect is better, so it's better to keep running, serve into, crunches, you have dumbbells to train your upper limbs, abdominal muscles. What kind of fake plan do you want?

Can be taken: 1. House bench support. 2. Push-ups. 3. Squat jump. 4. Dumbbell pectoral muscles and back muscle exercises.