I want to build muscles, do I have a good muscle plan? 50

The major muscles or the minor muscles, the muscles there.

If you don't use professional equipment, you can only rely on your body, and then add things to your body, such as training your abdominal muscles. Sit-ups, while putting your hands behind your head, while adding a certain weight in your hands, so that gradually increase the weight, the effect is also good, if you practice the pectoralis major muscles, that is to do push-ups, you can also add weight on the back, shoulder muscles, then find a horizontal thing, and then grab it with both hands, practice.

Running long distances every morning and doing push-ups before bed is very effective for building muscle.

The "Training Without Equipment" book is cheap and suitable for you.

You can sign up for a fitness class and exercise according to the requirements of the fitness teacher, so that the muscles will grow very fast and be very healthy.

It is good to find a professional fitness coach to guide scientific training and nutritional diet planning in order to train a toned body.

You can eat more protein-rich foods in your usual meals, such as milk and eggs. These are some very good foods for building muscle.

It's very similar to when I was in high school, when I was a freshman in high school, I was 178cm and weighed 70kg.

It's best to work on large muscle groups, so that you can work on other muscles along with it.

The major muscle groups are:

Pectoral muscles, arm muscles, abdominal muscles, back muscles, gluteal muscles, shoulders.

When I was in high school, I mainly practiced my abdominal muscles and arms in order to look good and take the sports exam.

I use Keep's software. The name of the workout is:"Those with torn abdominal muscles""Dumbbell arm bombing"Wait. Figures.

In fact, I was on a crooked path. Abs aren't that important other than looking good.

It is recommended that you work on the arm muscles, back muscles and chest muscles.

Keep exercises more arms and pectoral muscles. So I'll focus on how to train the muscles in the back.

There are many back muscles, the most common being that"Back bridge"，"Carry it up"。You can search for details. When practicing, you don't need to do much, step by step, and do what you can. Sweating slightly, or exhaustion.

When you just start exercising your pectoral muscles, you can do push-ups. After doing too much, you can use a barbell to do bench press (the gym has a shelf, don't rush to do bench press, it's best to have guidance, novices are prone to injury) and so on.

A: The main is now a freshman, with a height of 181cm and a weight of 77kg. Consistent exercise will keep you clear-headed, enhance your physical fitness, and keep your physique strong. Most importantly, change your body shape and enhance your attractiveness.

If you don't understand, just ask, and I'll get back to you when I see it.

Wake up at 6:20 every day, quickly tidy up housekeeping, wash your face and brush your teeth, get dressed, and run to school! Every day, grit your teeth and persevere! In less than 3 months, your weight will definitely come down!

Go to the gym and the trainer will teach you.