What s your fitness program? Ask for a fitness plan

I don't have any plans, it's just a few muscle groups, legs, back, chest, shoulders. After all, people are not machines, and their state is different every day. Sleep quality isn't always consistent, either.

So there's also a gap in resilience. I always go to the gym to touch the muscles on my body, and I don't practice if I'm still sore and haven't recovered. Only the leg training day and rest day are fixed.

The leg is really hard to recover.

Three modes are recommended: three exercises a week, three exercises and one break, and six exercises a week. Three exercises a week is suitable for a single exercise with sufficient time, at least 2 hours, 2 parts of each anaerobic exercise plus a certain amount of aerobic or hiit tabata.

Start with a bench press, lie on your back on the plank with your legs slightly wider than shoulder-width apart, feet on the ground, head neutral, and hands holding the barbell shoulder-width apart.

A four-day cycle of training allows the muscles to get sufficient rest and recovery, which is more conducive to the balanced growth of muscles. In addition, strength training is recommended for about 1 hour.

I'm a novice gym, and for the first five months, I practiced every other day, chest tripods, back heads, shoulders, abdomen, and leg circulation. Now I have been practicing for almost 2 months, three heads on Monday, two heads on Wednesday, shoulders and chests on Thursday or Friday, and back legs on Saturday, and the training time is hours each time (for example, 50+ minutes on Monday's chest and 30+ minutes on three heads) Not counting warm-up and stretching.

The three major muscle groups chest muscles, back muscles, and thigh muscles can be trained separately for three days, the abdominal muscles can be trained separately after the three muscle groups are trained, and the arms and shoulders can be exercised separately for one day.

As long as the warm-up is completed, take an interval of about 30s with the same action, take a 1-minute interval between changing movements, rest for 1 3 minutes in a large cycle, drink some water, and no more. If possible, try to shorten the rest time, the goal is to maintain a high heart rate for a long time, invisibly burn a little fat and exercise cardiorespiratory capacity.

Four exercises a week, squats and deadlifts on Monday, incline push-ups and standing smith dumbbell presses on Tuesday, using 40 kg dumbbells, slow movements, not too fast, just stick to it.

I myself usually practice in a six-week mode, because the time for a single session is limited, 1 hour. If you feel tired after three days of practice, change to three exercises and one break.

Stand, lean forward with the upper body, keep the lower back straight, keep the legs naturally apart, bend the knees slightly, raise the barbell to the knees, raise from the knees to the navel, and hold the barbell slightly wider than the shoulders.

Legs on Monday, back on Tuesday, chest and shoulders on Wednesday, with a secondary cycle, and rest on Sunday.

Whether it is upper limb exercise or lower limb exercise, it will drive the core muscles to move, so it is ideal to put the core at the end, and it is recommended to put the chest muscles or back muscles in the front.

Moderate moderate-intensity workouts and be prepared to engage in fun and confrontational sports. Each workout should be about half an hour to three hours.

My foundation is relatively weak, and I basically focus on adaptation in the early stage, and I should not exercise too much every week, exercise once every two days or every other day, half an hour each time is appropriate, and only do light-intensity exercise.

For some office workers, the fitness program is mainly after work, about three hours after meals and on weekends.

Chest, shoulder, back, shoulder, legs If there is a drinking game, you will rest, and if you don't have a drinking bureau, you will circulate.

Light weight, 90 100 kg about the same. Eat more eggs, 4 a day.

Judging from your height and weight, you are not fat, mainly depends on the degree of contour you want, if you want to shape not only do equipment training, but also strengthen the intensity of aerobic Persistence can see the effect Fitness plans vary from person to person Different physiques Different strengths In terms of diet My previous coach Fruits for breakfast Beef cubes for lunch No salt No seasoning Pay attention to supplementing vegetables Consume energy after each exercise Eat small and frequent meals.

According to the calculation of you going three times a week, divided into three days, A, B, and C, I will give you a preliminary plan:

Warm up on the treadmill for 5 to 8 minutes before each exercise, and the body is slightly sweaty. Every action should be standard, and it is better to be light than fake. You may not be able to match the name of the action, so look it up online or ask someone at the gym.

This is only a temporary junior plan that you can change later according to your situation.

a. Chest + triceps + abs:

Flat bench press: 10*6 (Choose a weight that you can do up to 12 times, do 10 reps, do 5 sets, and the last set of 10 reps is exhausted.) Unless otherwise specified, this principle shall apply).

Dumbbell uphill press: 10*5

Dumbbell Bird: 10*5

Barbell supine arm flexion and extension: 10*5

Hold the rope down: 10*5

Sit-ups or crunches: 4 sets Each group is exhausted (this varies from person to person, and it is difficult to be specific).

b. Back + biceps + abs:

Wide grip front neck + back neck pulldown (alternate for each set): 10*6

Deadlift: 8*4 (large weights are not available at first, choose the weight that you can do 15 times, do 8 times, the action should be standard).

Horizontal apparatus rowing: 10*4

Barbell curl: 12*5

Dumbbell hammer curl: 12*5

Inclined dumbbell alternate curl: 12*5

Sit-ups or crunches: 4 sets Each set is exhausted.

c. Shoulder + leg + abdomen:

Smith machine barbell press: 12*6

Dumbbell side lift: 12*5

Leaned dumbbell side raise: 12*5

Barbell squat: 10*4 (large weights are not available at first, choose the weight you can do 15 times, do 10 times, and the movements should be standard).

Prone leg flexion and extension: 12*4

Sit-ups or crunches: 4 sets Each set is exhausted.

Supplement: After training, you should supplement more high-protein foods, and protein powder is the best. Get a good night's sleep.

If you still don't understand, just ask.

No problem. Three times a week, one hour at a time is enough for beginners.

Bench press (chest + triceps): 30% to 50% (maximum weight) for one warm-up, then 60%, 70%, 80%, 70%, and 60% each until exhausted.

Pull-ups (lata dorsal + biceps): After warming up and stretching, you can exhaust each group, rest for 2 minutes, and try to do 4-6 sets.

Deadlift (arm comprehensive + shoulder + orthogonal): 30% 50% 70% 90% 70% 50% waist and abdomen: sit-ups and slow work, 20 per set, 4 sets.