If I want to get fit, I want help from a fitness expert or a professional enthusiast!

Hello dear: haha, I used to be so thin, with a height of 180 and a weight of 126 pounds. However, I have been practicing at the gym for more than a year, and now my weight has increased to 72kg.

When I first started practicing, because my arms didn't have any strength, I first strengthened my arm strength, and when I went to the gym, I first practiced arm strength for half a month, which was actually doing dumbbell curls and push-ups.

In the second step, I understand the parts of the body that need to be used in each part, for example, to train the pectoral muscles, you need to use the plank bench press, incline bench press, dumbbell flying bird, gantry chest clamp and other movements. Know the muscles you want to use in these movements, feel the force point of your muscles when you do the movements, maintain the standard of posture, and non-standard movements will cause the deformation of your muscle lines.

Third, after the basic understanding of the movement, the formal training begins. Warm up and stretch before training. I practice four to five times a week, I usually work on my chest on Monday, rest on Tuesday, back on Wednesday, shoulder on Thursday, rest on Friday, leg on Saturday, and rest on Sunday.

The abs are all worked on for half an hour after the training.

Fourth, it's about eating and resting. When it comes to eating, I usually eat in the cafeteria at school, and I usually eat chicken, beef, and boiled some eggs by myself, but I don't eat egg yolks. Eat every two hours, whether you are hungry or not, no matter what you eat, even if it is a few pieces of candy or a piece of bread, you have to eat anyway, it is estimated that you will eat six or seven meals a day.

Eat a meat bun before training, otherwise you will feel low blood sugar during training, which will affect the training effect. After training, replenish a large amount of protein in time within half an hour, you can eat a few egg whites, add a carton of milk, or two scoops of protein powder, plus a fruit such as a banana.

Fifth, it is necessary to pay attention to rest, for more than a year, I have not stayed up late, and I will sleep in the afternoon at noon, which will ensure the quality of afternoon training.

Haha, this is my small achievement in the past year, my body and spirit are much better than before, and now I have completely fallen in love with fitness, and I am thinking about improvement every day.

As for the fitness movements, you can usually collect more information, too much, find a method that suits you, make a good plan, I believe you will achieve your wishes.

PS: If you think it's okay, give me a good review.

There is a saying in fitness called three points of exercise, seven points of eating, you must supplement protein in the morning, just buy an egg or something, and you must sleep and exercise time to keep up. Uniformity depends on aerobic exercise, just run or something, and find the equipment training method of the corresponding part of the muscle mass.

Hello, what is your fitness foundation? Graduated from sports school, still an amateur.

If you are a non-professional, you should eat better. 3 points of eating, 7 points of training, if it is only to increase the muscle line and muscle strength, width and beauty, food is also very important, as long as the amount of food is differentiated from professional athletes.

According to your textual description:

01.Cardio should be strengthened after a workout. Usually the heart rate is kept around 160-180 for more than 40 minutes each time, not more than 50 minutes.

02.Diet.

a.If you want to gain strength before strength training, you'll need an additional dietary supplement (consumed 40 minutes before your workout), creatine, or muscle building powder, or a strength-building supplement.

b.You can also supplement it after workouts, I recommend high-concentration protein powder, or I have a friend who recommends muscle building powder. (The difference between a high-concentration protein powder and a muscle building powder is that the muscle gain powder contains more carbohydrates and more calories).

03 Training. a.Of the 4 sets of each movement in each workout, the third group adjusts the strength to its limit and tries to do as many reps as possible. Then the fourth group adjusts to the lightest weight, and subconsciously does it slowly again to achieve the maximum of the lightest weight.

First of all, you have a very basic cognitive mistake, fat cannot be turned into muscle, fat and muscle are two different human tissues, the structure is completely different, can not be converted into each other, can only be said to lose fat and grow muscle.

If you pay attention to exercise, you need to stick to it, here is a relatively simple dumbbell fitness plan, I hope it will help you.

Also, yours add proper aerobic exercise to exercise cardiorespiratory fitness, such as running, aerobics, and the like.

Chest training: 4 sets of 10-12 reps of lying dumbbell press.

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.

Abdominal training. 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), back training, dumbbell one-arm row, 4 sets x 10-12 reps.

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

B2-head and triple-head training.

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.

Dumbbell arms lift 4 sets x 10-12 reps.

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

Judging from your situation, it is recommended not to practice equipment, but to start with jogging to improve your physique first. Obesity is caused by the accumulation of garbage in the body, which causes serious blockages in the meridian circulation in the body, so it is more difficult to discharge the garbage in the body, forming a vicious circle. Running is a more relaxed whole-body exercise, the amount of exercise should be gradual, but you must move forward, and the diet is mainly habits to change, not dieting, first of all, breakfast must be eaten, breakfast nutrition accounts for half of the day, so breakfast must be eaten well, and then dinner should be light, do not eat meat and other indigestible food, because the stomach will not work after 9 o'clock in the evening, if you eat too much meat food, it will accumulate in the stomach overnight, and finally form the body garbage accumulated in the body, accumulated over time, You're getting fatter and fatter.

Late-night snacks and the like should be completely forbidden, so just eat snacks during the day, and don't eat junk food.

The human body needs energy, but the evening is not a good time to absorb energy, breakfast is the focus. Work hard, brother, habits are the most difficult to change, but not unchangeable, as long as you find a habit that makes the body feel better instead of the original habit, I'm talking about feelings, people are actually not much stronger than animals, they all rely on feelings, so I say that nature is difficult to change, I hope you succeed.

The muscles that can show the body shape are mainly the following parts: abdominal muscles, pectorals, deltoid muscles, biceps, latissimus dorsi, according to the situation you described, the plan is as follows: raise the legs (abs), do a set, and do your best to the best of your ability.

Immediately after doing it, do a quick push-up, and do your best to do as much as you can. Then raise the dumbbell on your side, stand upright, hold the dumbbell on your side with both hands, and raise it flat on your left side. Control the weight of dumbbells by yourself, and it is advisable to make eight to ten dumbbells per group.

After that, the dumbbells are lifted upwards with the weight referred to the side lift. Do it twice from start to finish after that. In addition, you also need to pay attention to your diet, and if you study hard, nutrition must keep up.

Be specific and self-regulated. Just tell one thing, if you want to **, you have to make the energy consumed greater than the energy intake. That's a one-month training plan.