Ask for a full week fitness plan

Hello: Your weight should be around 62 kg, the most important thing now is to master the correct use of the instrument as soon as possible, and (5-10 minutes of rest in between) too long is not conducive to fat loss, it should be controlled within 3 minutes!

Gym workout program reference: (can be adjusted according to the specific situation) 1: aerobic training plan reference: treadmill or elliptical machine.

4-5 times a week. 40-50 minutes each time. Low to medium intensity. Heart rate is kept at 220 - your age 20) x 60 - 70%.

After one month, according to the adaptation of the body, increase the intensity).

2. Shape Shaping Training Plan Reference: Circuit Training Method.

2 20] refers to each set of x20 reps. 60-90 seconds rest between sets) according to the action. The equipment at your gym is adjusted).

Warm up for 8-10 minutes before each workout.

First training.

Chest, back, legs, shoulders and abdomen.

Seated apparatus chest press [2, 20].

Assisted pull-ups (wide) [2, 20].

Seated leg press exercises [2, 20].

Seated barbell front neck press [2, 20].

Supine knee curls [2, 20].

Second training.

Back, legs, chest, shoulders, abdomen.

Seated pulley neck pull-down [2, 20].

Smith squat [2-20].

Smith plate chest press [2, 20].

Seated shoulder press [2, 20].

[2, 20].

Third training.

Legs, chest, back, shoulders and abdomen.

Smith machine half squat [2, 20].

Seated apparatus chest press [2, 20].

Seated rower (low) [2, 20].

Seated dumbbell press [2, 20].

Seated barbell rotation [2, 20].

Fourth training session.

Chest, back, legs, shoulders, abdomen.

Seated apparatus chest press [2, 20].

Boost-pull-up (wide) [2, 20].

Seated leg press [2, 20].

Barbell front neck press [2, 20].

Supine knee curls [2, 20].

Three: Diet plan reference: (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 food).

Breakfast 8:00, 250ml skim milk, appropriate amount of vegetables and fruits, 2 slices of whole wheat bread, 2 egg greens.

Add meal at 10:00 and a banana.

Lunch 12:00, staple food 75g, meat 50g, vegetables 150g (preferably raw or unoiled) fruits to taste.

Add a meal at 15:00 and a glass of juice.

Dinner 18:00, staple food 50g, vegetables 150g, appropriate amount of fruits**Vegetables: cucumbers, celery, leeks, cabbage, greens, lettuce**Fruits: apples, oranges, peaches.

It's good to take a break, otherwise it's not good for the muscles, and it's a good thing for the muscles to rise, which means that the exercise is in place.

The first floor is more serious, and the information is also marked**.

But it's a fat loss plan!

The weight of the landlord should increase to 70 kg!

Strength training should be done with heavy weights and low reps!

First, practice every day, it's not good. Some muscle tissues take 48-72 hours to recover with adequate nutrition and other conditions. Smaller muscles like the biceps brachii recover in 48 hours, while quadriceps and back muscles take nearly 72 hours to recover.

Usually, a muscle can be exercised 72 hours apart to get a good recovery. It should also be understood that the recovery process is the process of the entire body and all of its systems, not limited to a single muscle tissue.

Great attention should be paid to the recovery of the entire body. For example, if a part of the body has recovered, it does not mean that you can practice hard after three days, and the longer you practice, the better.

In order for the body to get enough rest, it is sometimes necessary to stop training for a few days, especially if the endocrine system is out of balance due to overtraining. This is done to give the entire nervous system plenty of time to recover in order to organize the next battle. And what you get is not only mental relaxation, but also physical comfort.

The symptoms of overtraining are muscle fatigue and, worse, damage to your other systems.

In short, if you have done 100 per cent in training, if you still want to improve, you need and must arrange a few days of rest in order to recover fully.

Second, your way is unscientific and not good. Twice a day, yes. However, your plan is not scientific.

If you worked on your pectoral muscles this morning, then, for at least 3 days, you should not work on your pectoral muscles again. If you worked on your pectoral muscles this morning and you can still work on your pectoral muscles tomorrow morning, it only means that you wasted your energy and time on your first day at the gym. Because if your training is effective, you should feel a strong soreness in your chest the next day, and if not, you didn't practice well on the first day.

If there is, you just need to move your chest a little bit, it will hurt a lot, and you can't train your pectoral muscles at all.

Third, judging from the landlord's plan, the landlord completely neglected the training of the back, shoulders, calves, and biceps femoris.

The landlord can adjust it this way, I'm just giving an example, the landlord can do it in his own way, but he must develop the muscles in his body in a balanced way.

First morning, pectorals, afternoon, shoulders and triceps.

The next morning, back, afternoon, biceps and abs.

Day 3, morning, quadriceps, buttocks, afternoon, biceps, calves.

On the fourth day, rest.

Then repeat the process, and if it feels too intense, then rest on the fifth day and repeat the process.

Week.

1. Training site: middle pectoral muscle, triceps.

Barbell Flat Bench Press 3 10RM Dumbbell Bird 3 10 Tension Clamp Chest 3 10

Butterfly clip chest 3 10

Hammer down 3 10

Dumbbells bend over and stretch their arms 3 10

Week. 3. Training parts: latissimus dorsi and biceps.

Hammer seated pulldown 3 10

Seated rowing 3 10

Standing dumbbells leaning over rowing 3 10

Standing barbell curl 3 10

Seated dumbbell curl 3 10

Week. 5. Training parts: deltoid muscles, abdominal muscles.

Barbell seated press 3 10

Dumbbell front flat lift 3 10

Dumbbell side lift 3 10

Dumbbells are bent over and raised sideways 3 10

Sit-ups 1 25

Goat Stand Up 1 25

Week. 6. Training part: legs.

Squats 3 10 Leg Lifts 3 10

Seated leg flexion 3 10

Prone leg curl 3 10

Calf 3 10

All of the above actions are "RM" weights, and the number of sets can be switched between 1 and 2 sets, according to their actual situation. Suitable for the first two weeks of training, under normal circumstances, there will be no soreness after two weeks of training, but there will be soreness after each training, and the time is within two days after each training. Eat 1 30 eggs 60 minutes after training, 1 loaf of 50 100k and drink 100 200ml of milk or water.

There are actions that cannot be performed independently and can be completed with the assistance of a companion.

Monday: Back, Biceps, Shoulders, Calves, Abs Tuesday: Quadriceps, Biceps Femoris, Abs Wednesday:

Chest, triceps, calf Thursday: Back, biceps, abs Friday: Quadriceps, biceps femoris Saturday:

Chest, triceps, shoulders, abs.