I m relatively thin, who can provide a week s worth of exercise from morning to night, be scientifi

I'm not sure what your fitness goals are?

If you are thinner, you should arrange a nutrition plan before the gym! It's not about buying any protein powder or anything like that, just buy a pair of dumbbells, the weight can be about 15 according to the maximum limit, and the weight of dumbbells can be adjusted appropriately according to each part! Eat two eggs 30 minutes before the workout (no egg yolk, more suitable for home use), three times a week, one hour each time, you can do it all over the body or find the target muscles!

It is recommended to exercise 5 sets of muscles for each part of the 8-12 reps per set, with an interval of about 3-60 seconds, until you feel that the muscles in the exercise part feel swollen!

Well, I don't know how to see your question, so let's put it to you in a famous quote. The Ancients. Those who know. The law is in yin and yang. and the number of operations. (Antiquity.) Swire also.

Know. It is said that the way of self-cultivation is also. Law. Take the method also. Yin and yang. Heaven and earth are four o'clock. Five elements and six qi also. And. Tune also. Sorcerer. The method of recuperating essence is also. Cover the yin and yang.

The end of all things begins. The foundation of life and death. Otherwise, disaster will arise. From there, it can't afford to be harsh. Therefore, it can be taken to harmonize. It is said to be enlightened. Eat and drink sparingly. There is a lot of life. Don't be presumptuous.

Toil. Therefore, it can form and be in harmony. And to the end of the day. A hundred years old is gone.

In fact, a good body is not exercised, but according to the natural environment and social environment, make your own adjustments, adjust your mentality, be full of energy, avoid all diseases, and the body is naturally strong rather than exercised.

Hello landlord, it is recommended to develop a strength plan and arrange the diet reasonably.

Strength training plan: I'll start by creating a training plan for you without equipment.

Push-ups: twice a week; Interval greater than 48 hours: 4 sets each time; Set interval: 2 min; Number of sets of pieces: 60% of the maximum number of times you can complete the action at a time, if you can do 50 at a time, then you have 30 pieces per set.

Crunches: 3 4 times a week, once every other day. 4 sets at a time; Set interval: 2 min; Number of each group: Same as above.

Backhand pull-ups: twice a week with an interval of more than 48 hours; 4 sets at a time; Set interval: 2 min; Number of each group: Same as above.

Squats: twice a week, with intervals of more than 48 hours; 4 sets at a time; Set interval: 1 min; Number of each group: Same as above.

Heel: twice a week, with an interval of more than 48 hours; 4 sets at a time; Set interval: 1 min; Number of each group: Same as above.

Dietary precautions: The diet should be high in protein, low in fat and low in carbohydrates.

Eggs can be eaten two or three a day, but you need to pay attention not to eat two or three eggs in one go, eat a whole egg for breakfast, you can eat an egg white at noon, and eat an egg white for dinner (egg yolk cholesterol is too high, one egg yolk a day is enough). Eating two or three in one sitting, not all people are able to digest it.

Meat is definitely to be eaten, but what meat to eat? Eat less meat, even if it is lean, it contains a lot of fat. Eat more chicken and fish, high protein and low fat.

Eat less carbohydrates from fine grains such as rice and noodles and more carbohydrates from coarse grains such as potatoes, corn, sorghum and oats. (If you're thin, ignore it for now.) ）

If you buy protein powder, drink it half an hour after your workout. And try to drink as much water as possible every day.

It is necessary to understand your physical condition and age to formulate the right one for you.

Many people have asked me about the physical exam, if you are for the physical education exam, just do it below, I hope you can get up early in the morning, just get up 15 minutes early, you can go to school early, go to the playground, run 1500 (note that you can run a lap when running, jog a lap) If you are tired, don't walk, you have to run (even if it is slower than walking) You can think about the person you like, you will be motivated. Practice every day.

At noon, it is best to practice strength (solid ball), which is to do push-ups, and you must do more. You can do a few breaks, do a few, or do a few more, then eat (you can do a little earlier), and then do a few more after the meal. Practice 4 times a week, and then in addition, I advise you to choose skipping rope, just jump after class, just jump more, nothing else to pay attention to.

Kicking shuttlecock, basketball, football, rope skipping. Jogging.

Eh, our physical examination teacher here directly crossed -. -

Oh, then you have more time, get up at 6 a.m., go for a run, run until 7 o'clock, then eat breakfast and go to school, sleep at noon, sleep for about 15 to 20 minutes, go play ball or other sports for an hour after school, do push-ups at 8 p.m., and do 100 sit-ups each If you can stick to it, you can definitely do it, pay attention to your diet, you have to eat well, you can't eat anything too greasy, you have to eat nutritious things, eat less snacks, you can buy some calcium tablets to eat, I hope my answer can help you.

I heard that it's okay to find a random two days a week and skip lunch at noon.

This new diet was developed by CSIRO, an Australian scientific and industrial research organization, and its principle is to consume appropriate protein such as chicken and fish every day to resist hunger and promote fat loss; With an abundance of high-fiber fruits and vegetables, plus cardiopulmonary exercise, you can quickly eliminate fat from your body. Based on this principle, the diet also maintains the best muscles and meets the important nutrients needed by the human body, such as vitamin B12 and iron; At the same time, it lowers the level of triglycerides in the blood.

Specifically, the specifics of this diet include:

1.Eat three servings of 100 grams of protein per day, and go to the meat and fish in the meat and skin, eggs, tofu and low-fat dairy products;

2.2 servings of fish for dinner 2 times a week, 1 serving of skinless and fat-free chicken for dinner 1 time a week, and 2 servings of red lean meat (including beef, veal or lamb) 4 times a week;

3.For breakfast, it is recommended to eat whole-wheat bread or high-fiber corn husks and oats, with low-fat milk;

4.Eat at least one serving of vegetables a day with plenty of color;

5.According to this method, you can still drink 2 glasses of red wine a week, and it doesn't matter if you love coffee, you can even eat chocolate.

For those of you who love food, this "Completely Happy Diet**" can be regarded as an easy one. After many experiments, it has been confirmed that eating a high-fiber, high-protein diet, basically nothing, and more importantly, in the process of weight loss, there is no need to be hungry, especially the five major food types are included, due to balanced nutrition, so you can maintain good physical strength, and can maintain a healthy blood old hidden sugar standard, so that it is not easy to suffer from cardiovascular diseases and other diseases.