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Anonymous users2024-02-10In view of your situation, I think that in terms of fitness, it is necessary to develop a weight-bearing strength training plan that can develop your whole body muscles in a balanced and coordinated manner, and this plan mainly includes the following three aspects:
Training content: Whole-body strength training, subdivided into chest and back (bench press, bird, push-up, butterfly machine chest clamp, etc.), shoulder (neck press, dumbbell side raise, dumbbell front raise, rowing, etc.), upper limbs (arm curl, back of the neck arm flexion and extension, etc.), lower limbs (weight-bearing half-squat, weight-bearing calf raises, frog jumps, high leg runs, etc.), waist and abdomen (sit-ups, prone back lifts, leg lifts, abdominal tightening, etc.).
Training volume: Choose 10-12 movements (2-3 for each part) from the above training content, repeat the training 3-4 times a week, repeat each movement 3-4 sets, and repeat each group 8-12 times.
Training requirements: action specifications (please give guidance to fitness experts), change the training content once every two weeks (each part is still 2-3 movements), pay attention to the warm-up before training and the stretching after training.
In terms of diet, it is necessary to increase the intake of protein, ensure the intake of about 100 grams of protein every day, such as the following dietary plan: staple food 7--8 taels, 250 ml of milk, 3 eggs, 2--3 taels of fish and shrimp, 2--3 taels of meat, 3--4 taels of tofu, 500 grams of vegetables, and 400 grams of fruits. If the diet does not meet the above requirements, you can also supplement some whey protein powder in moderation after training or before going to bed every day, and supplement some sports drinks before and after training.
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Anonymous users2024-02-09It is recommended that each training session be at least an hour, starting with a 2-minute jog, followed by strength exercises, and the equipment should be equipped with dumbbells and barbells with removable weights. Choose to do 6-12 sets of exhaustion weights at a time.
Week 1, back.
Pull-ups 3---6-8 pcs.
Seated anterior neck pulldown 3---8-12
Seated backhand pulldown 3---8-12
Barbell rowing 3---8-10
T-bar rowing 3---8-12
Dumbbell rowing 3---8--12
2. Chest Barbell bench press 3---8-12
Dumbbell bench press 3---8-12
Barbell recline bench press 3---8-10
Dumbbells on oblique birds 3—8-12
Parallel bars arm flexion and extension or instrument clamp chest 3---8-12
3. Abs + aerobic exercise.
Sit-ups 5--30
Supine leg raises 5--30
Jogging for 40 minutes.
4. Shoulder barbell neck forward press 5--8-12
Dumbbell press 5--8-12
Dumbbell side-lift 4--8-12 (super set).
Dumbbells lean over the bird 5--12
Barbell front flat lift 4--15
5. Legs + hips.
Barbell squat 5--8-12
Lungby squat 5--8-12
Front kicks 3 (30 per set).
Rear kicks 3 (30 per set).
Side kicks 3 (30 per set).
6. Biceps triceps.
Barbell curl 5--8-12
Dumbbell seated alternate curl 4--8-10 (super set) barbell curl Concentrated curl 4--8-10 (combination set) Supine arm flexion 5--8-12
Pulley straight rod arm flexion and extension 4--8-10 (super group).
Pulley press down 4--8-12
Dumbbell neck back arm flexion extension 4--8-12
7. Abs + aerobic exercise.
Sit-ups 5--30 Supine leg raises 5--30
Note: Rest for 60-90 seconds between sets and rest for 90-120 seconds between movements.
Relax your muscles by tapping them at rest.
diet. Eat small and frequent meals, high protein and low fat, eat more vegetables and fruits, drink more water, and increase the intake of crude fiber foods.
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Anonymous users2024-02-08Hehe, let's go play football, stop, turn, fall to the ground, jump, rush, flat. All aspects have been trained, up to the heart, brain, endurance, speed and every muscle in the body has been trained. The most important thing is that it will not be boring, you can stick to it very well, I played until I graduated from college, I played for almost 10 years, and now I still play when I have time to work.
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Anonymous users2024-02-07First, you should set a small goal for fitness
Second, the current situation (not to put **):
182cm, 82 kg. bmi=。It's almost overweight.
If you want to get your BMI down to 22, you need to drop your weight to 73 kg.
3. Training plan: fat loss + muscle gain.
1. Focus on fat loss: aerobic exercise + HIIT (muscle strength and endurance training, 5-7 groups, 12-15 times group, interval less than 30 seconds, intensity less than 60%)
HIIT is the abbreviation of high-intensity interval training, which means high-intensity interval training, which is used to practice cardiopulmonary function, impact speed, and other training to reduce fat. This mass fat and calorie burning with high liquid in a short period of time is very suitable for the lifestyle of modern people. Usually 20 minutes of HIIT training is more effective than running on a treadmill for an hour, the point is that the former achieves better results and saves as much as 40 minutes, this training method will allow you to use up 100% of your physical strength in 20 minutes, by 1 minute of uninterrupted high-intensity exercise, 20 seconds of rest.
At least 6 cycles.
2. Sub-focus muscle gain: muscle hypertrophy training + diet.
Muscle hypertrophy training, 4-6 sets, 8-12 sets, 30-90 seconds apart, 60%-80% of the intensity
Eat more fitness nutrition + food (after exercise, one is to eat rice, white flour, and baked potatoes; The second is about four taels of meat, one or two eggs, a glass of milk or the same amount).
Fourth, training arrangement:
1. Warm up 10 minutes before burying the wisdom of the special round.
2. Special strength training, 5 groups, 10 sets, 1 minute interval, 70% intensity. Pectoral muscles, legs, arms, back, shoulders.
Chest: Static stretch for 2 minutes.
Push-ups 10 3
Dumbbell incline bench press 12rm 3
Hummer upper recline bench press 8RM 3
Big Butterfly Machine Chest Clamp 12rm 3
Large gantry machine zipper clamp chest 12rm 3
Stretch for 5 minutes.
3. Abdominal muscles and core strength training (core strength training: plank, lateral support, gluteal bridge).
4. HIIT training, running for 25 minutes (3 minutes for adaptation in the first stage, 2 minutes for jogging for 2 minutes in the second stage, 2 minutes for fast running (four rounds), and 2 minutes for slow walking in the third stage to recover).
5. Stretching.
Here are a few ways to memorize words efficiently:
2.Group memory: Group words of similar types, such as family members, fruits, colors, etc., and then use analogy or association to grasp the cavity to strengthen the memory effect. >>>More
My experience to gain weight is mainly to eat, three points of exercise and seven points to eat, it is best to have extra meals every day, 4 6 meals a day, to gain muscle not only need protein but also a lot of carbohydrates, 6 8g of protein per kilogram of body weight per day carbohydrates (this is not what the big brother said above, if you have more than three months of protein per pound of body weight per day, you should go to the hospital) The first two months of weight gain is the most obvious, I have gained 10 kilograms in two months (but it seems that most of it is fat) My current recipe is probably like this, Get up at seven o'clock in the morning with a cup of protein powder and a banana, eat breakfast half an hour later, two steamed buns, two eggs and a bag of milk, add a steamed bun and an egg white between nine and a half in the morning and ten o'clock in the morning, eat at half past twelve at noon, generally rice and chicken breast plus some vegetables, add a meal at half past three in the afternoon, rice and chicken breast (the amount is definitely less than noon), start exercising at half past four, add a banana and a cup of protein after six o'clock, eat dinner between half past six and seven o'clock is also steamed bread plus meat or egg white, add meals before going to bed, It is generally not recommended to eat too many carbs at this time, and it is easy to accumulate fat in the abdomen (but I often eat a lot at this time, maybe this is the reason why my abdominal muscles disappear) Although it is said that it is a three-point exercise and a seven-point meal, but without this three-point exercise, no matter how good the food is, it is estimated that you can only open another topic called Fat ** How to do it in the early stage? Muscle-building exercises are generally based on large muscle groups, that is, chest, back and legs, and it is good to practice three to four times a week in the early stage, that is, to practice one day and rest one day, because this allows you to exercise <> every time >>>More
How do beginners make a running plan?
The content of this issue** is based on boys who are not very good at chatting and can only ask questions, teaching you how to ask each other's questions, which can effectively avoid falling into the impasse of one question and one answer, so as to provide more topics.
1. Clarify the purpose of exercise.
Before preparing for the workout, it is necessary to have a general plan and envision, and clarify the goals and basic requirements of the workout. For example, some people use exercise as a kind of entertainment in their leisure time, moving their muscles and bones and adjusting the following psychological states; Some people want to correct a tiny deformity in a certain part of the body; Some people achieve the purpose of improving their body shape for fitness; Someone wants to meet a certain physical standard; Someone is purely for **; Someone wants to be a bodybuilder, participate in bodybuilding shows and competitions; Wait a minute. Different purposes, different plans. >>>More