Please send me the key body muscle building plan, and the newcomer asks for advice 20

1. Warming up before a workout is very important.

2. Everyone's biological clock is different, so the best time for exercising is also different. But try not to be too late, as it will keep your brain active and constantly excited, affecting sleep.

3. Your amount of exercise is not very large, if you don't feel addicted, you can do equipment exercises. The specific intensity should be gradual to avoid muscle strain. Jogging, push-ups and equipment exercises, a combination of aerobic and anaerobic is the best way.

My practice is 3 times a week, every other day. After each warm-up, do 200 push-ups, 40 in each set, 5 sets. Take a 3-minute break between sets.

Then there are dumbbell exercises, which include 100 push-ups, 100 side raises, 100 arm flexes, and 100 tiptoe movements. Each set of 20 reps is divided into 5 sets. After that, the most important thing is the flexibility exercise, which is stretching.

Every Monday, Wednesday, Friday, or Tuesday, Thursday, and Saturday, you can play basketball or swim on weekends to strengthen your cardiopulmonary function and coordination.

4. Daily nutrition should keep up. The nutrients known to the human body include water, carbohydrates, proteins, lipids, vitamins, minerals, trace elements and dietary fiber, etc., which need to be involved, and of course, there are also individual absorption differences. My experience is to take more protein, water, and multi-vitamin supplements after practice.

If you are not a picky eater, you should combine work and rest, and remember the mentality of eating a big fat person in one bite.

5. It will have an effect in about half a month. As for the problem of thick legs, it may be due to muscle type or genetics, you can do more movements to stretch the Achilles tendon of the calf, which has a certain effect on shaping.

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Send you a plan and training diagram.

Exercise appropriately. The time should not be too long, one and a half hours is appropriate.

2 Pay attention to what you eat.

If you don't pay attention to your protein and carbohydrate intake, then your sweat will be in vain and you won't grow meat.

You don't have to eat too carefully, but you must eat enough and add meals between meals. Here's what I did ...

Between breakfast and lunch, a banana, a bag of milk.

Between lunch and dinner Same as above.

Half an hour before bedtime ditto or the milk is replaced with egg whites.

That's all, it's useless to say a lot. As long as I stick to it, my goal is still fine, and now my weight is skyrocketing, and I hope I will keep it up and hope that you can achieve your goal.

Finally, remember not to practice every day, as you will only get thinner and thinner.

It's very thin, use the beginner one, I recommend adding dumbbells to more than 40kg:

Week 1, pectoral muscles + triceps: push-ups: high, medium, low each group (hands wider than the shoulders) each group of exhaustion. Don't go for quantity, do it standardly.

2. Abs: Refer to the 8-minute abs exercise online.

3. Biceps: dumbbell alternate curls, 5 sets. The weight of each group should reach exhaustion of no more than 15 reps and not less than 8 reps.

5. Legs: At first, I recommend that you do weightless squats first, that is, squats. Each set of 50 reps (or exhaustion), 3 sets. This can mainly increase your amount of food, and then carry a barbell or girlfriend with a large weight in the future.

Finish it all for about 1 hour, with a 30-3 minute break between sets. It's best to wait 48 hours between workouts to allow muscle growth.

Jog for about 40 minutes. The benefits of aerobic exercise are better than strength training, it can improve cardiorespiratory capacity, mental relaxation, remove waste from the body and muscles, burn excess fat, increase your meal size, etc.

Sunday, closed.

You should be very hungry after 40 minutes of each workout, eat more rice and high-protein foods, don't think that you are skinny and desperately eat high-calorie and high-fat foods, and then you will be fat, fat and muscle are two substances that will not be converted. Change the milk to soy milk (thicker).

Diet: At present, the most important thing for you is to increase the amount of food, I was very thin at the time, and I ate 5 catties of rice for 3-4 days after exercise (excluding breakfast) chicken, duck, cow, sheep, fish, lean meat, eggs, all legumes, and eat more of these proteins and fibers.

Monday, chest: 3-5 sets of barbell flat bench press, 3-4 sets of incline barbell bench press, 3-4 sets of dumbbell birds, 3-4 sets of chest clamps.

Tuesday, three heads: 5 sets of supine bend arm flexion, 3-5 sets of combiner straight bar down, 3 sets of combiner backhand straight bar down, 3 sets of dumbbell arm flexion and extension.

Wednesday, deltoids: 3-5 sets of forward neck presses, 3-5 sets of shoulder presses, 3-4 sets of dumbbell upright birds, and 3-4 sets of bent dumbbell birds.

Thursday, legs: 5 sets of barbell squats, 5 sets of leg presses, 3-5 sets of forward kicks, 3-5 sets of leg hooks. Calf: 3-4 sets of upright calf raises, 3-4 sets of postural calf raises (the knee joint should not exceed the toe in all leg movements, and the knee joint and toe are always in a straight line during exercise).

On Friday, 5 sets of back: front neck straight bar pulldowns, 3-5 sets of posture rows, 3-4 sets of bent one-arm dumbbell rows, and 3-4 sets of combiner straight bar pulldowns.

Saturday, two-headed: 5 sets of barbell upright curls, 3-5 sets of rest bar curls, 3-4 sets of dumbbell axe test curls, and 3-4 sets of 45-degree curls.

Exercise for 40 minutes a day, 6 days a week, without stopping until you get tired, and rest within 2 minutes between breaks. In the beginning, every day of exercise is different, be sure to eat more high protein such as beef, do not eat egg yolks and other things after workouts, replenish water and nutrition, and use creatinine to assist when necessary. It's about 2 months old, and it's very productive

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. 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) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) 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 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x3 (5) dumbbell side press 10-12rm (times) x3 (6) dumbbell front flat press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as a satisfactory answer], give a [agree] to express encouragement. Thank you.

When you practice, you have to practice in groups, about how many in a group, don't practice in one go, this will not work very well, and it will lead to you the next day. Ache.

Do 200 push-ups a day, 500 sit-ups, and run 3 kilometers. If you don't have a bowl of dry rice, a glass of water, and two handfuls of green vegetables, you must drink more than 3000ml of water every day to avoid dehydration.

Day 1 Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Abs the next day.

Legs: 6 sets of squats.

Prone calf flexion 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abs day three.

Back: 6 sets of wide pull-ups.

4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Dumbbell shrug 4 sets.

Abs rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group is 20 seconds to 30 seconds, and the number of each group is suitable for tiredness.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a cup of protein powder.