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Anonymous users2024-02-11Hello. I'm also a friend who loves fitness.
I'm here to help you with your questions.
Your body and weight are symmetrical.
But it might be better if I could get a little fatter.
Fitness is something that needs to be adhered to. Forehead. No more nonsense.
Let's get down to business! Because we are about the same height and weight.
I'll just talk about my fitness program.
I'm a workout without equipment.
I usually keep my workout time between 1 hour and an hour.
Start with a warm-up exercise.
Then it's just about doing pull-ups.
Generally, it is not done by the number of pieces. It's just to reach your limits.
Then there are sit-ups.
It's also to do your own limit, and you really can't stop if you can't even do one.
Finally, there are push-ups.
As before, if you can't do it, stop.
Generally, the rest time of each exercise is controlled to 3 to 5 minutes.
Pull-ups above + sit-ups + push-ups. Count as a large group.
In an hour's time, you can do 3 to 4 large sets.
Generally, 5 days a week is fine.
It depends on the individual. If you have good physical strength. It can be insisted on every day.
There is also the need to supplement a lot of protein every day to do fitness.
Nutrition keeps up. muscles to come out.
There's something I don't understand. You can send me a message!
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Anonymous users2024-02-10Generally, 5 days a week is fine.
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Anonymous users2024-02-09Week.
1. Week. 3. Do endurance exercise on Friday, week.
2. Week. 4. Do muscle exercises on Saturday and rest on Sunday.
Week. 1. Week.
3. Friday. 1. Treadmill for 10 minutes.
2. Six groups of sit-ups, each group of more than 30.
3. Aerobics for 30 minutes.
4. Treadmill for 10 minutes.
Week. 2. Week.
Fourth, Saturday. Treadmill for 5 minutes.
Pectoralis major muscles: four groups of combined fitness machine "pulley cross chest", 8 to 12 in each group. (If there is no "pulley cross chest", use a tension device cross chest, dumbbell supine bird, barbell bench press can also be used).
Latissimus dorsi: 4 sets of 8 to 12 pieces of the combined gym "pulley neck pulldown". (If there is no "pulley neck pull-down", use the pull-down neck pull-down, barbell prone rowing, and pull-up machine rowing).
Lower limb muscles: Weight-bearing squats for deep breathing, four sets of 15 each.
Treadmill for 5 minutes.
Stretch the muscles and pat for 3 minutes each.
Stick to it.
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Anonymous users2024-02-08Take a pair of dumbbells and do the eighth set of broadcast gymnastics, then jog for 1000 meters, doing it every 2 hours (not before or after meals).
In addition to going to class, completing homework conscientiously, eating fun, and doing good old things.
Actually, if you are a beginner, you should first practice endurance and physical strength. >>>More
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The revision plan that someone else makes for you is like someone else's clothes, will it definitely fit you when you wear it? If you even have to make a revision plan for you, then you may not achieve much with this kind of learning attitude.
Personally, I think the upstairs is too complicated. Personally, I also think that there is no need to make a plan in time, which will make you have the psychology of coping with errands and reduce the learning effect! Don't deliberately limit time and space, due to interest, take learning as a very pleasant thing, only in a pleasant and relaxed environment learning effect is the best, and the most important thing is self-discipline, to learn independently, even if the effect is not very good every time, a little progress every day is good!! >>>More