I m twenty, 185, weigh less than 60 kg and want to seek a training regimen in the gym

You obviously want to gain weight, you need to start in terms of diet, eggs and milk together, and then strength training, not excessive, dumbbells, palm press, press, run".

Group of training, do not overdo a group, to ensure that the number of groups is sufficient, to the body slightly fatigue is appropriate, thin people want to gain weight to train large muscles is much more difficult than fat people, but adhere to the palm pressure that is, push-ups, push-ups There are also many ways, the focus is to make the body tired, the muscles are exercised, and the upper body muscles have a good exercise effect; Arms, pectoralis major muscles. It is generally used to train the pectoral muscles. As long as you have a dumbbell, you can work almost any muscle you want, as long as the movements are right; Bird movements, rowing movements, classic up and down movements.

Try anything you can think of. If it's not fixed, the effect is good. It is recommended to use dumbbells when the weight of the dumbbells exceeds your usual limit, and you can do it in groups to reduce the number of times, and the effect is obvious, which is my experience.

The last sentence; Persistence, persistence, persistence.

High-protein foods are the mainstay.

Egg whites are recommended. Exercise is mainly based on strength.

Start in moderation.

It's better for someone to know that having a coach is the best, but it's expensive.

I am 20,170 this year, female, weighing no less than 60 kilograms, dare to ask my brother how to be so thin and not fat?

You are indeed too thin. Don't go to practice now, there is no obvious difference after practicing, the most important thing for you now is to eat more. That's how you have the strength to practice.

You're too skinny and need to do muscle-building training. The plan is as follows.

Then I will make a training plan for you for a week according to the equipment in the gym, which is relatively complete. Training is a part, but diet is also a part, the most taboo is not to go on a diet, so when exercising, you have to pay attention to your diet. Eat more high-protein foods and less calorie-dense and fatty foods.

Add three heads to the chest on Monday.

Barbell plank bench press: 6 sets of 10 pcs.

Dumbbell plank bench press: 6 sets of 12 pcs.

barbell recline bench press; 6 groups of 10 pcs.

Dumbbell incline bench press: 6 sets of 12 each.

Gantry chest clamp: 4 sets of 15 pieces per group of aerobic 30 minutes.

Tuesday legs. Squats: 4 sets of 12 each.

Dumbbell lunges: 4 sets of 30 steps each.

Reverse pedal: 4 sets of 12 pcs.

Volume: 4 sets of 15 pcs.

Leg raises: 4 sets of exhaustion.

From two ends: 4 sets of 15 pcs each.

Wednesday: Shoulder.

Dumbbell shoulder presses: 6 sets of 10 each.

Smith Push: 4 sets of 10 each.

Shoulder pushers: 4 sets of 10 pcs.

Dumbbell lift: 6 sets of 20 pieces of aerobic for 30 minutes.

Thursday back biceps.

Pull-ups: 4 sets of exhaustion each.

Wide high pulldown: 6 sets of 10 each.

Barbell wide recumbent row: 6 sets of 12 pcs.

Deadlift: 6 sets of 12 pieces.

Barbell curls: 6 sets of 10 each.

Dumbbell alternate curls: 4 sets of 15 each.

Friday abdomen. Crunches: 4 sets of 15 pcs.

Gantry crunch: 4 sets of 15 pcs.

Leg raises: 4 sets of exhaustion per set.

From two ends: 6 sets of 15 pcs each.

Plank: 3 sets of 1 min each with 30 min of aerobics.

Saturday chest three.

Barbell plank bench press: 6 sets of 10 pcs.

Dumbbell plank bench press: 6 sets of 12 pcs.

barbell recline bench press; 6 groups of 10 pcs.

Dumbbell incline bench press: 6 sets of 12 each.

Gantry clamp: 4 sets of 15 pieces per group.

Barbell narrow push; 6 groups of 12 each.

Gantry down: 4 groups of 15 pcs each.

Closed on Sundays with oxygen.

Let's eat fat first, 170 50 kg is too thin, let's eat 60 first.

You can go to the gym to find a professional coach to guide you, do some strength training, there is no need to use protein powder, drink more milk and eat beef, you can theoretically grow taller at the age of eighteen, so nutrition is very important, and at the same time do not delay normal physical development, properly strengthen muscle training.

Don't ask for hardship first, lift dumbbells every day, and add some items after a period of time

First, run and skip rope, persevere. Don't do anaerobic exercise just yet.

Jogging. Day by day to run the point.

If you have a whole group, you can catch it now, just practice the whole group, once in the morning and once in the evening (minimum), just until your arms are sore, and you have to take it step by step, remember, good luck.

**First: When you go to the gym every day, first go to the treadmill and walk for half an hour, remember whether you are walking or not running.

Second: After walking, rest for 10 seconds - 15 seconds, and then go to practice the "waist twisting machine", first 25 pounds of 10 times on the left, and then adjust the right side to do ten times, remember to do it with your chest and abdomen. Do 5 round-trips. The break should not exceed 15 seconds before continuing.

Third: Go to the recumbent bicycle "climbing mode" for 20-30 minutes.

Fourth: You should be very tired at that time, but you can't walk yet, you can go to the dynamic gymnastics room to see if there are any courses you are interested in, you can relax and jump. {Do whatever you want, you can skip this step.}

Fifth: Go to the stretcher and stretch the tibia that you just worked out. Relax and pull for 5-10 minutes.

I believe that if you continue like this every day, you will feel that you have lost weight for a month, and the effect will be obvious in 2 months.

The gym usually has a senior trainer, just ask him to help you make a plan.

What kind of effect do you want to achieve? The results are different, the starting point is different!