I m so skinny, I ask for a workout plan, and a skinny person asks for a fitness plan

Being thin has nothing to do with not exercising. I'm 175,60kg, about the same as you. The key is to eat more, drink soup after meals, if you are not disgusted, you can properly tonic a little fat, and a glass of pure milk every morning is better.

As for exercise, my family is in a similar situation as yours. I get up every day and do 2 sets of 20 push-ups; Do 3 sets of 30 push-ups in the evening. Do push-ups with the palms of your hands first, and if you feel relaxed, switch to fists, and exercise like this, I believe you will be stronger.

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

rm"It's English"repetition maximum"The abbreviation of the Chinese translation is"Maximum repetition"。Such as:"6～12rm"That's what it says"Can repeat up to 6 to 12 times of weight"。

The above is for reference only, and you should adjust it according to your own situation when training).

You can exercise without equipment:

Push-ups Chest muscles As for how many you do each day, it depends on the individual's physical condition, and you don't want to do it every day.

If you can do 50 to the limit, then make 40 first, and then add one every day.

Sit-ups to exercise the abdominal muscles The abdomen can also be done (head and feet straightened, both ends raised 30 degrees) for moderate time.

Dumbbells exercise arm muscles, lots of pieces on your hands.

If you don't have dumbbells, you can find a two or three kilogram easy-to-hold item instead, and lift 50 per hand a day, which can add two more per day.

Leg press Exercise ligaments, this will also increase the muscles in your legs, and only 5 minutes of leg pressing every day is enough.

, don't press too hard, so as not to hurt the ligament, and the ligament can only be re-pressed after at least 3 months.

Hope the above works for you!

Nowadays, receiving fitness coaching online has become a new trend, you go to ptstudio to take a look, the professional online fitness trainers above can provide you with services.

If you are not on a tight budget, then go to the gym and hire a personal trainer who will give you a workout and diet based on your physical assessment.

If the economy is tight and you want to exercise by yourself, I think it is more difficult, because of the weight of 55kg, you can imagine that your body fat and water are very low, eat more first, and then do some exercise when your body is about 65kg.

After a workout, eat bananas, milk, beef, these can be used to replenish protein, which can improve strength.

You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [select as satisfied], give a [agree] to express encouragement. Thank you.

It's very simple, I think, you must stick to it, then eat more meat, exercise when you have time, you can do push-ups at any time, eat protein powder.

Then go to the gym to get a fitness card and find a trainer. Practice on your own, buy the right pair of dumbbells, and stick to it every day.

Are you planning to go to the gym for machine training or are you planning to do it at home?

First of all, let's be clear about how muscle grows: muscles don't grow during exercise. In strength training, training will destroy the muscles, and the protein supplementation is used to replenish the destroyed muscles, in the process of supplementation, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.

Therefore, strength training and protein supplementation are essential for building muscle.

Next, I will talk about the principle of strength training, it is best to train the same area 48 hours apart, so don't train every day! When training, choose 60% 80% of the maximum weight you can lift as the training weight, usually 4 sets of a movement, 8 to 12 pieces of each set. As the muscles get used to the existing weight, increase the weight, but do not exceed 12 repetitions per set.

Strength training plan: I'll start by creating a training plan for you without equipment.

Push-ups: twice a week; Interval greater than 48 hours: 4 sets each time; Set interval: 2 min; Number of sets of pieces: 60% of the maximum number of times you can complete the action at a time, if you can do 50 at a time, then you have 30 pieces per set.

Crunches: 3 4 times a week, once every other day. 4 sets at a time; Set interval: 2 min; Number of each group: Same as above.

Backhand pull-ups: twice a week with an interval of more than 48 hours; 4 sets at a time; Set interval: 2 min; Number of each group: Same as above.

Squats: twice a week, with intervals of more than 48 hours; 4 sets at a time; Set interval: 1 min; Number of each group: Same as above.

Heel: twice a week, with an interval of more than 48 hours; 4 sets at a time; Set interval: 1 min; Number of each group: Same as above.

Dietary precautions: The diet should be high in protein, low in fat and low in carbohydrates.

Eggs can be eaten two or three a day, but you need to pay attention not to eat two or three eggs in one go, eat a whole egg for breakfast, you can eat an egg white at noon, and eat an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eating two or three in one sitting, not all people are able to digest it.

Meat is definitely to be eaten, but what meat to eat? Eat less meat, even if it is lean, it contains a lot of fat. Eat more chicken and fish, high protein and low fat.

Eat less carbohydrates from fine grains such as rice and noodles and more carbohydrates from coarse grains such as potatoes, corn, sorghum and oats. (If you're thin, ignore it for now.) ）

If you buy protein powder, drink it half an hour after your workout. And try to drink as much water as possible every day.

I feel like I've gained weight based on this workout, you see.

In the morning, I get up at 6 o'clock and do silent chores, such as wiping the table... Half an hour later, eat breakfast, preferably a bowl full of porridge, with meat and vegetables in it, such as diced mushrooms, diced radish, diced meat... Plus an egg, a small plate of large leafy vegetables.

At noon, it is best to eat a bowl of rice, not too much, and the dishes at noon should be diversified, such as fork fork stir-fry fork... Be sure to have soup and less salt. In the evening, three dishes and one soup, three dishes are 2 vegetarian dishes, one meat, you must not be picky eaters, you can't take medicine.

Rest for half an hour after eating, then go out for a walk for 2 to 3 hours, have time to climb the mountain, and do more aerobic exercise. Dear, I wish you to gain weight.

If you are chasing girls, 20 minutes of horizontal bars every day will do.

Combine work and rest to supplement protein.