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Anonymous users2024-02-12I'm 179 73, I've been participating in fitness workouts for a while, and it's a pleasure to exchange fitness knowledge together. As far as your personal figure is concerned, it is indeed on the thin side, and setting your target weight at about 140 pounds in the short term is a more reasonable arrangement for you, mainly through "eating" and "practicing" to complete this transformation. The advantage of fitness is that through exercise, you can effectively increase your "lean body mass", that is, increase your muscle mass, and the growth of muscle dimensions can make you look "fatter" and stronger.
The changes in the dimensions of a man's body are mainly reflected in several major aspects: chest, arms, back, legs and abdomen. Among them, the growth of the arms is the most difficult.
I don't recommend that you continue to do more aerobic training (i.e. running) at this weight, etc., you will only get thinner and thinner. Therefore, it is recommended that you add 3 meals to 4 or 5 meals a day from now on, eat more multigrains and foods with high protein content, such as whole wheat bread, rice noodles, egg whites, milk, etc., eat more beef for meat, and bananas for fruits, which are all helpful for you to increase your body dimension. Slowly increase in volume.
Don't eat junk food, try not to eat instant noodles, those things will also make you fat, but fat is not "fine", too much increase in sebum, meaningless. Ensure to eat at the same time, but also exercise, exercise consumes a lot of calories so that you "want to eat", "can eat", "eat absorption", exercise starts from the gym equipment, and then to dumbbells, barbells, step by step, as for how to practice, we can do it again**, now mainly talk about how you increase the dimension, before each exercise, bring some milk, bread, bananas, after practice, the body urgently needs to replenish, eat these things within 30 minutes, not only to ensure that your muscles will not be consumed to maintain the body, but also to make the protein absorbed, Replenish muscle, and in this way, it will have a good retention effect. In addition, winter is the best period for gaining weight and muscle, because the metabolism is slow, as long as you persist, I dare to say that you can see a new self in the spring of next year.
Feel free to talk to me. Happy Fitness!
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Anonymous users2024-02-11If you spend money on a trainer for your daily fitness, it's too much of a waste of money. If you want to build muscle, you can train the lower waist and abdomen, front, back and side. If there is a certain foundation, the light strength of the arms and legs is many times, three or four groups.
The main thing is persistence, because insisting on doing strength is somewhat reactive, such as soreness. It will get better when you get used to it!
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Anonymous users2024-02-10Monday: 1. Warm-up: 30 minutes of running, 4 km (8 km h).
2. Instrument exercises: pectoral, triceps.
A: Flat bench press pectoralis major muscle 15 reps set*4 (counterweight 60kg).
b: Tilt bench press pectoralis major muscle 15 reps set *4 (counterweight 40kg).
c: Tilt dumbbell press pectoralis major muscle 15 times set*4 (counterweight 30kg).
d: Supine arm flexion extension triceps brachii 15 reps set*4 (counterweight 10 kg).
e: Rope pulldown triceps brachii 15 reps set*4 (counterweight 35kg).
f: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3
3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).
4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3
Tuesday: 1. Warm-up: Run for 30 minutes, 4 km (8 km h).
2. Equipment exercises: dorsal and biceps.
A: Deadlift back 15 reps set*4 (counterweight 40kg).
b: Pull-ups back 15 reps set*4 (counterweight 20kg).
c: Seated back pull back 15 times set*4 (counterweight 20kg).
d: Biceps brachii 15 reps for biceps row with one arm Set *4 (15 kg counterweight).
e: Biceps curl Biceps brachii 15 reps set*4 (25 kg weight).
f: Arm curl biceps brachii 15 reps set*4 (10 kg weight).
g: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3
3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).
4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3
Wednesday: 1. Warm-up: Run for 30 minutes, 4 km (8 km h).
2. Equipment exercises: shoulders and legs.
A: Seated dumbbell press deltoid 15 reps set*4 (counterweight 30kg).
b: Standing row deltoid 15 reps set *4 (counterweight 30kg).
c: Standing side raise, deltoid muscle 15 times, set*4 (counterweight 10 kg).
d: Leaning over the deltoid muscle 15 reps set *4 (counterweight 30kg).
e: Smith bar squat thigh press 15 times set *4 (40 kg weight).
f: Seated leg flexion and extension of the thighs 15 times set *4 (counterweight 50 kg).
g: Abdominal muscle exercises: Reclining up and down crunches 20 reps set*3
3. Treadmill walking: 60 minutes (6 km h * 6 degree slope).
4. Abdominal muscle exercises: Reclining up and down crunches 20 times set*3
Thursday: Repeat Monday's workout.
Friday: Repeat Tuesday training.
Saturday: Repeat Wednesday training.
Sunday: Relax and unwind.
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Anonymous users2024-02-09If you want to gain weight, it's very simple, as long as you are not a partner during college, you will naturally gain weight.
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Anonymous users2024-02-08First of all, you don't need to be in the gym seven days a week, you need enough time to rest after the gym, let the muscles grow, or it is also for nothing, if you have never been healthy before, it is recommended that you start 3 days a week, you can be one, three, five or two, four, six, you can, each time you practice different parts, such as the first time to train the chest and triceps, the second time on the back and biceps, the third time on the thighs and shoulders, remember to train a large muscle group every time, a small muscle group, after practicing for a period of time or you yourself have a certain exercise foundation, You can choose 4 to 5 days a week, choose the above 3 exercises to choose the parts you want to strengthen, and repeat the exercises, remember that the movements are best to have certain changes, and the specific actions are recommended to your next mobile app (fitness coach or fitness book), there is a detailed plan, which is very easy to use.
Suitable for beginners.
Diet: Replenish energy an hour after the gym, it is recommended to be high-protein and easy-to-absorb food, such as protein powder, milk, etc., or 2 eggs, usually eat more fruits, vegetables, meat, chicken and beef, more carbohydrates (bread, all kinds of coarse grains), and eat less junk food.
Sleep: It is important to understand that 11 to 1 p.m. is the best time to grow muscles, and you must ensure sleep during this time period so that your muscles can grow quickly.
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Anonymous users2024-02-07Supplement some protein powder or muscle building powder appropriately, and then train your muscles every day until they become red and painful, otherwise it is useless.
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Anonymous users2024-02-061 hour of aerobic and anaerobic exercise*365 days + proper diet control (training intensity is parabolic) Maintain appropriate exercise intensity after one year.
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Anonymous users2024-02-05Run in the morning and around 8 p.m. every day, control your diet but don't overdo it, and eat more fruits.
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Anonymous users2024-02-04You need to gain 16-20 kg to look fit. Do anaerobic training for 40-50 minutes at a time.
Day 1. Chest + brachial triple, barbell bench press + parallel bars flexion + dumbbell bird, 8-12rm per set, 40 seconds rest between sets, 4-6 sets.
On the second day, shoulder + back + deltoid, barbell raise + dumbbell front flat press + dumbbell side flat press + pull-up (instrument pull back), 8-12rm per set, 40 seconds rest between sets, 4-6 sets.
On the third day, leg + abdominal + bicep, squat + calf raise + sit-ups + dumbbell curls, 8-12rm per set, 40 seconds rest between sets, 4-6 sets.
On the fourth day, rest.
Repeat later. The above is a simple training plan, in addition to you want to gain weight, it is not enough to exercise alone, you should eat more foods rich in protein, amino acids, calories to increase weight, if conditions permit, you can eat muscle building powder, the instructions have dosage instructions according to body weight. Also get plenty of rest and get enough sleep.
Stick for 8-12 weeks and it works!
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Anonymous users2024-02-03You can lose it by exercising every day.
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Anonymous users2024-02-02Lunch is at least 100 to 70 yuan a day.
Be sure to get active and warm up so that you can get fit and avoid unnecessary muscle damage. In the future, every time you go to the gym, you have to move and then exercise the equipment You can run with a treadmill or jump rope for 8-10 minutes and it's OK Then you can do this Monday pectoralis major muscle training 1 plank bench press 4 sets of 8-10 per group 2 upper incline bench press 4 sets of 8-10 per set 3 tension machine chest clamp 4 sets of 8-10 per group 4 dumbbell birds 4 sets of 8-10 per set Monday Back training Horizontal bar pull back 4 sets of 8-10 per set 2t pulldown 4 sets of 8-10 per set 3 seated rows 4 sets of 8-10 per set 4 dumbbell lifts 4 sets of 8-10 Thursday Leg training 1 post-neck barbell squat 4 sets of 8-10 2 front neck barbell squats 4 sets of 8-10 3 knee bends and leg raises 4 sets of 8-10 4 prone leg raises 4 sets of 8-10 Friday Arm training 1 bicep barbell training 4 sets of 8-10 2 straight bar barbell biceps training 4 sets of 8-10 3 dumbbell flips 4 sets of 8-10 4 horizontal bar raise triceps training 4 sets of 8-10 per set That's how I trained, I have a very beautiful inverted triangle body I should pay attention to the protein and carbohydrate supplementation after the workout I am protein powder twice a day drink it once after training and after taking a shower drink it once before going to bed at night, sometimes add a little muscle building powder Thin people generally can't eat too much, so I don't encourage you to eat a lot of beef and egg white, I have been late several times, but the central food is uncomfortable, drink some protein powder, the effect is good, don't just exercise and don't supplement, then the body will not be able to stand it, and you are just getting started You should arrange the rest time reasonably, I am afraid that you will be a little tired if you exercise for five days in a row, and after a period of adaptation, you can arrange the parts you practice every day and the number and parts you want to train every week, and arrange them according to your own body.
Hehe, it's a bit inappropriate to dance poppin, the gym I've been to, there aren't too many hip-hop dancers, and even less poper. >>>More
I tell you I'm a college student I basically go every day (with special exceptions) Training is every day, but there is a cycle: generally 3 to 4 days, the last day of the cycle of intensity training, other times as long as the past is good physical activity (mainly to train the muscles) This can show how serious a person is about one thing. Generally, if the fitness is irregular and there is no effect, the friend will give up halfway, or just go every few days and move and leave, and there is no effect at all.
Well, you can eat breakfast, moderate noon, and don't eat at night.
Slow to a stop: Even though you try to move forward, your body stays in place, which confuses your brain a bit, so you may feel dizzy when you first get off the treadmill, but gradually reducing the speed will not be the case. >>>More