Ask for a bodybuilding plan training blocks limited equipment .

Needless to say, you should be able to do the equipment yourself, barbell presses, dumbbell birds, arm flexion, 3 to 4 workouts a week (rest time for recovery) 10 15 each time do 2 3 sets.

Do pull-ups, push-ups, sit-ups, and frog jumps without equipment.

10 15 reps per set Do 2 3 sets.

That's it for a long time.

sjy575 friend answered too well. Very healthy.

There is also a not-so-good suggestion. It's very simple, that is, eat as much meat as possible, and then train with a large amount of exercise, and practice 50%-60% of your maximum strength, and practice multiple sets in a row. The muscles came out quickly.

But depending on your size, you're strong enough, and it's only a matter of time before you build muscles. 1 year is sufficient.

In addition, taking a cold shower can also make your body stronger.

Truth be told, you can consider proper weight control, eat less pasta, and foods with high sweetness. However, the meat that should be eaten, calories, protein, and vitamins should not be missing. You're still developing.

Abs are more difficult to train, it may take a lot of energy, and you can only train some shapes. Then put a lot of effort into it.

All you need at home is enough. For upper body exercises are sufficient.

Practice running and skipping rope can improve your overall quality.

In addition, practicing martial arts is easy to make people irritable and impulsive, so you should control yourself at the beginning.

Monday: Target muscle group – chest.

4 sets of dumbbell bench presses, 10 in each group according to the decreasing weight.

4 groups of dumbbell birds, 10 in each group according to decreasing weight.

4 sets of push-ups, each set exhausted.

Tuesday: Target muscle group – back.

Pull-ups are dressed up in 4 sets, each set of decreasing reps, 12-10-8-8 dumbbell one-arm rows 4 sets of 12 each.

4 sets of narrow push-ups, each set exhausted.

Wednesday: Target muscle group – shoulder.

4 sets of dumbbell presses, 12 in each set.

4 sets of 12 dumbbell raises.

4 sets of 12 dumbbell side raises.

4 sets of narrow push-ups, each set exhausted.

Thursday: Target muscle group – arms.

Alternate dumbbell curls in 4 sets of 12 each.

4 sets of standing dumbbell curls of 12 each.

4 groups of narrow pull-ups, each group of decreasing times 12-10-8-8 If you want to become stronger, it is not enough for the brigade to lack a regiment, but also to eat more eggs and beef. 7 points to eat, three points to practice.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important, supplement more foods with high protein content, such as beef allergy, quick eggs, and fish.

2. Training. Be sure to strictly follow the plan and master the correct Qiao Chang debate training movements.

3. Rest well. Get enough sleep, especially after training.

I've been out of muscle myself for many years, and currently it's a car accident"Level 2 Disabled Person"But basically every day before taking a shower, keep doing exercise.

In fact, if you want to build muscles, who told you that you must go to the gym or big gym equipment? What about my muscles? I just built the muscles at home.

Muscles have stamina, and the best place to exercise stamina is at home. (I don't believe you can keep going to the gym all year round.) Besides, you can't say when the weather is bad or you have something to deal with

I still have to go to the gym to do some exercise, right? Will God be sunny because you're going to do exercise? If you have chest muscles, you can use wide push-ups to train them.

And dumbbells, you don't think that the heavier, the better. The heavy ones are not for endurance, but for explosiveness. (Ten pounds is recommended.)

You always get sick a few days a year, right? If you use a ten-pound one, it doesn't prevent you from exercising. )

Three points depend on training, and seven points depend on eating, which means that you can basically keep yourself not hungry every day. You can't grow fat without training muscles.

I'll tell you my current exercise for your reference. I do more than 50 push-ups every day before taking a bath. Squat and stand up more than 100 times (if you think it's easy, go for 100 squats.)

After squatting, see if your feet are not weak? 10-pound dumbbells 125 reps on each hand. (According to my sports experience of more than ten years, this thing is better to rely on weight than to increase the number of times.)

Grouping is not for ordinary people. Grouping can really be spinal to get you out of the muscles as soon as possible. But do you think you can keep it all the time after you get out of muscle?

If you can't keep moving, you're going to get badly blessed. If you have perseverance to do exercise, you don't have to be grouped. The grouping is for more professional athletes.

But do you have time for athletes?