Fitness exercise problems, sports fitness problems.

According to what you said, your physical fitness should be okay, it is recommended to go to the gym for the first three months to do a full-body workout, using 10RM weight (subject to being able to lift 10 times without moving) 3-5 sets of each movement, 8-12 reps per group, and 2 movements for each muscle group (doing more may cause physical exhaustion or even injury). Pay attention to supplement more protein and carbohydrates (eggs, milk, pasta, rice, beef, chicken, etc., you can drink muscle building powder if possible), and I will use the multi-functional machine you said to make a training plan for you:

Monday. Plank bench press (pectorals), standing anterior neck high pulldown (dorsis), parallel bars arm curls and extensions (lower pectoral muscles, three heads), pull-ups (wide grip: latissimus dorsi, biceps), thigh training (leg muscles).

Tuesday. Rest.

Wednesday. Repeat Monday and so on.

After three months, more subdivided differentiation training, such as chest exercises, shoulders, and three heads on Mondays, will be carried out. Back and two heads on Tuesday, four heads on Wednesday and four thighs and thighs, and rest on Thursday. Then repeat (you can work your abs on rest days, do 30 sets of sit-ups a day, 3-5 sets).

The first three months of full-body workout can allow you to lay a good foundation, pay attention to rest muscles are not sore before exercising, full-body exercise can not only increase your physical fitness, lay the foundation for future differentiation training, but also stimulate the hormones in the body, so that your muscles grow rapidly, exercise to be persistent, I wish you to see a different you after three months! (The detailed explanation of each movement is best for you to take a look** and learn the correct posture).

Time, especially college students, can do it anytime, as long as you want to run in the summer** in the winter, you should train to build strength and gain flesh.

In short, exercise is good.

Running is divided into jogging to exercise perseverance, endurance, **, making the whole body coordination and acceleration fast running sprint class exercises explosiveness. Overall, running is really good, it is a very useful aerobic exercise, it can get the whole body to work, and the most important thing is to persevere. In winter, the running mouth should not be opened, the strong cold air and the hot air flow in the body are impacted, which is not good for the body, and it is easy to catch a cold.

If you exercise too hard and sweat a lot in summer, you should pay attention to nutrition. Running can be tied to sandbags on the calves, and bounce and explosiveness can be practiced. It is better to do push-ups and single parallel bars to practice biceps, and it is more effective to do sit-ups to practice abdominal muscles, but pay attention to the intensity and not overstrain the muscles.

It is best to go to the gym, there are professional equipment and instructors, ** is not very expensive, so it is more effective.

- No matter what method of fitness, the important thing is to stick to it, as long as you stick to it, the effect will be there.

It needs to be gradual.