Ask for help from a fitness strongman. Fitness gurus help

Brother, choosing fitness is very correct, if you exercise properly, the effect will be in 2-3 months, and when I start to train, the muscles will be obvious in 2-3 months, and the more I practice, the more confident I become.

Your question is really messy, I'll do it little by little!

1 It should not be too long to warm up every time you run, it will be done within ten minutes, and you will become a ** after running more.

2. For the equipment, adjust it to a suitable weight, so that you can do 8 movements exhaustion, 3-5 sets.

3 Eat two eggs in the morning, and eat them after you have exercised with milk.

4 Just go every other day, don't go too often, your muscles need to rest.

There are too many machines to introduce you one by one, you can consult the people in the gym, it is best to have a coach.

Now let's talk about the plan, you can't ask for it here, you don't need it, in fact, it's very simple to train muscles, go every other day, and exercise one or two parts each time, so it's good! This is how I trained 1 pectorals and triceps, 2 dorsal and 3 shoulders, including the front, middle and back 4 legs and abdominals.

Monday to Friday aerobic exercise, that is, running, generally there are programs on the treadmill, you can run a program according to your own conditions.

Combining equipment on weekends can have a good effect.

Don't go too many times a week, depending on your physical condition, generally go every other day, if you feel tired, 2 or 3 days apart.

Don't be weak, but be sure to move standardly. 8 12 in a group, 4 in a group will do.

It's okay to train one part a day, otherwise it is easy to cause muscle fatigue to accumulate, which will delay the next exercise.

My personal opinion on eating is to eat less and eat more. Don't be too full, milk and eggs can match your absorption capacity according to your own amount of exercise, which is not clear here.

Finally, I wish you a happy and healthy fitness!

Go and pull the ligaments apart first, if you don't pull the ligaments apart, it's easy to get hurt. You can kick kicks, do high raises. After the ligament is opened, go for a run, run a group of 3,000 a day, and slowly raise the speed.

After running, go to practice arm strength, what equipment is up to you! Dumbbells, pullers, etc. are fine. I'm on the track team, so I know how to work out.

It's just not clear. You can see the above opinions and learn for yourself.

I think it's good to just stick to it.

Then you should have at least a pair of large weight, adjustable dumbbells and barbells.

The best time to exercise is in the afternoon. After each workout, 20 minutes after 30 minutes, replenish high-protein foods.

Drink water as long as you moisten your throat every time you drink it between groups.

Monday (Exercise on all fours); Noon: 2 sets of push-ups, 20 40 per set

There are 4 sets of barbell arm flexion, and each group is exhausted.

Afternoon: 5 sets of barbell squats of 15 to 30 pcs. The weight you see for yourself.

Evening: 4 groups of 10 each.

4 sets of dumbbell side lifts, 8 in each set.

Tuesday (physical exercises): Morning: 3 sets of sit-ups, 30 80 per set

5 sets of 20 hanging leg raises. Noon: 3 sets of 20 deadlifts. The weight you see for yourself.

Wednesday (extremities): 4 sets of explosive push-ups of 20 40 or 4 sets of parallel bar flexion and extension of 3 10 push-ups.

5 sets of barbell squats, 15 per group and 30 Li Tanchang. The weight you see for yourself.

There are 4 sets of pull-ups, and each group is exhausted. (No horizontal bar to find one).

Thursday: Closed.

Friday: Same Tuesday.

Saturday: Same Wednesday, except for weightless frog jumps instead of weighted squats.

Sunday: Closed.

My advice is to start with two things: exercise + diet.

Exercise: 4 times a week, you can do 135 or 246: 4 sets of push-ups (25 in each group, you can increase to 30 in the future), 4 sets of sit-ups (25 up in each group, depending on your own condition), and then dumbbell exercises for biceps and triceps, 4 sets * 20.

The master can't be called, but it can still give you a little personal advice, and the key to thinking ** is not difficult is whether you can insist, since there is a bicycle, then riding a bicycle is a good way:

Riding a bicycle for more than an hour a day, running for ten minutes, jogging for half an hour, skipping rope for half an hour, this is a physical exercise, physical consumption is larger, I don't know if you can eat, it is very effective for fat loss, sit-ups, do more than 3 groups a day, 60 in each group, and rest for one to two minutes between groups.

However, it is still recommended that you go to the gym, which has more comprehensive equipment, mainly spinning bikes, riding spinning bikes is the most physically energy-consuming, first lose fat and then train your body! And eat less foods with more fat!

Go to the gym every other day. ** Only do cardio, you can use a treadmill (not recommended for thighs, it is difficult to run), you can use an elliptical machine. Girls should not be difficult and lose fat easily. Sweat blood.

The key is, are you able to do all the activities that you can do every day? If you can, then persevere, ** this thing is persistence, persistence, and persistence.

It is not recommended to take you there.

Because, if you have a lot of work, you will be very tired and need to recover after work. And if you go to the gym, to practice the effect, whether it is **, or to train muscles is a very tiring, and time-consuming and stupid thing. When the time comes, if you really work hard, your body will inevitably be unbearable, and your work will also be affected; If you are just a dragonfly and don't practice seriously, it is disproportionate to the investment in the economy and dispersion, and the gains outweigh the losses.

Therefore, it is not recommended.

Remember that fatigue workouts are not good for the body.

The results of the workout must be consistent.

The human body is divided into 3 major areas, upper limbs, trunk, lower limbs... Fat is generally on the torso, so the body will be out of shape.

For women, most of them have to do aerobic training, and the equipment is lightweight, and aerobic can be done every day, for example, the best is running, jogging for 30 minutes, and sticking to it every day, and the weight can be controlled. If you want to improve your shape, do some anaerobic training.

Anaerobic training is predominantly male. It is training to increase the bearing capacity of the muscles, the benefit is to practice once, about 40 hours are burning fat, plus running, aerobic training, it can be said to be an excellent match for exercising the body. In general, anaerobic training can also be divided into upper limbs, torso, and lower limbs.

Upper limbs: push-ups, pull-ups, rowing "this must be in the gym".

Torso: Goat push-ups, sit-ups, sideways stability training "Use one elbow joint to support the ground and the ground perpendicular, feet on the ground, sideways body straight, left and right for 30 seconds, intensive training is with one foot".

Lower limbs: squat, outer figure eight squat "inner thigh muscles", deadlift "exercise the muscles of the back of the legs", go up the stairs.

Choose an action in the upper, middle and lower respectively, spend an hour to finish, generally a group of 10, 3-4 groups, and then change a movement after two days, so cycled, don't practice more, once every two days, pay attention to the action is not easy to be too violent, to avoid injury. Fitness has such troubles, pains, remember!! Remember to warm up for 10 minutes before exercising, choose your own movements, and your body will be warm.

If you lose fat, you will have aerobic exercise, and you can't eat too much oil and fatty meat.

If you want to train muscles, in fact, each equipment is very good, the key is to have the right posture!! If it's not right, the force exerted by the muscles is not right, and the posture is not clear, you can ask the gym patrol coach, they will teach you!!

Pay attention to protection when practicing, otherwise it is easy to get injured, especially the joints...

You go to see muscle training bodybuilding**, which is an explanation of the action tutorials of all the equipment and the muscles of exercising**, all of which are **, very easy to understand! 、

Chest heel three heads together, back heel bice, shoulders and abdomen, thighs and calves.