Boy, very weak, wants to exercise, doesn t know how to do 30

All it takes is a pair of dumbbells, a systematic exercise plan, and perseverance to succeed. You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as satisfied], give a [give] to express encouragement. Thank you.

If you want to ** or do aerobic exercise, running, swimming, playing all kinds of balls, it's all good.

Can thin boys exercise their bodies if they regularly participate in physical exercise? Andrei Deiu, from the UK, has been working out since she was 17 years old. He has participated in various fitness competitions and has managed to win many fitness awards.

He is one of the most recognizable figures in the world of fitness. A thin man can also turn into a muscular man, Andrei used time to give the answer, worthy of being the king of bodybuilding, he is in good shape and muscular. Of course, his remarkable achievements so far are not accidental, and the efforts behind him are beyond the reach of many.

Previously, he was skinny, not used to exercising, and didn't like it, so he probably didn't even know how strong he would be. He sweated desperately for his health, so he became Andrey. After entering the fitness industry, he refused to attend many parties, and in order to maintain his figure, he had to constantly maintain scientific nutrition, which reduced his enthusiasm for parties.

He takes exercise very seriously, making sure to go to the gym at a set time every day and stick to his schedule every day. I don't know how many hard workouts it took to get him into what he is now.

When you want to start a fitness program, don't give up. Make your own exercise plan and diet plan and stick to it every day. Remember, action matters.

No matter how much you prepare in advance, if you can't put it into practice, you're wasting your time. You can't spend much time with your friends, and you have to spend most of your spare time at the gym. When Andre Deu made up his mind to start exercising, he spent most of his party time in the gym and continued to do his homework on muscle growth.

Andrei Deiu refuses to eat a late-night snack or eat with friends while working out. He wants all the food to be under his control, and he can accurately calculate the food to satisfy his muscles, so he doesn't eat fast food and junk food anymore.

If you really want to exercise your body better, and exercise a tall, well-proportioned, chic, and beautiful body, based on my personal experience, I recommend that you start with a strong exercise: first of all, you should develop a habit of getting up 40 to 60 minutes earlier in the morning; Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning; The third is to do radio gymnastics, or learn some basic movements of martial arts, note: when learning to practice martial arts for the first time, you do not require a look, but must pursue a look.

in order to ensure that his gestures are in line with the martial arts practitioners' shots; Fourth, when exercising every morning, after taking a deep breath, you should howl to the sky (you can exercise and improve your lung capacity), do more push-ups, and hang more horizontal bars and parallel bars if you have the conditions (it is best to reach the high school physical exercise standard); Fifth, prepare a glass of boiling water before going to bed every day, and the first thing you do after getting up in the morning is to add some hot boiled water to the cold boiled water and drink it (one is to dilute the blood viscosity problem in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, which is conducive to the length of meat, especially the length of tendon meat); Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon. Chicken, duck, fish, and meat can be eaten as much as you like. But dinner:

One is that it is best not to eat too much pasta; Second, it is best not to eat too much chicken, duck, fish, and meat; The third is to eat well, don't eat too much (because the above three items of dinner may cause excessive intake and cause excessive fat (fat) and no tendon meat (lean meat)); Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, and exercise until the body is warm; Eight is to go to Xinhua bookstore, online purchase or ** some exercises, martial arts body protection and protection books and exercise technical essentials, precautions, martial arts simple routines to learn well, and then carry out specific exercise and implementation as well.

The above articles are important in perseverance.

Only you can stick to it for a long time and develop such a habit of life. I'm sure: in a few years, you will definitely become: handsome, chic, robust, temperamental, personable, with the demeanor of a general, and a beautiful woman sought after by beauties!

Good luck!

Eat good maca and run more in the morning.

First of all, increase nutrition, and then enough rest and sufficient sleep, to ensure that after these two points, you can do a moderate amount of exercise to promote appetite, the range of exercise is suitable for some difficult ones, such as doing exercises, elementary yoga and the like, I wish you a good body.

I'm now with fat, big belly, want to have abs, want to have a perfect body.

Haha, I'm thinner than you, 177 60kg。I do sit-ups every night and use three methods to train my abs. Then it's about lifting dumbbells and building your arm strength. That's how I practiced.

This one is super simple. Play basketball and badminton. Push-ups, pull-ups.

All of them are added for running. It's better to buy your own barbell. Just exercise more.

There is also a lot of trouble with other people who like to make trouble. Before you know it, your body will get better. And also.

175cm60kg is very thin. Eat more meat.

Swimming, brisk walking, jogging, cycling and other sports are all available.

Exercise can be done with a variety of freehand exercises, such as a variety of freehand calisthenics, rhythmic gymnastics, gymnastics and a variety of self-resistance movements. You can also use a variety of different sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, horizontal bars, parallel bars, ropes, poles and other gymnastics equipment, as well as spring tensioners, pulley tensioners, elastic bands and a variety of special comprehensive strength training racks and other strength training equipment, as well as power bicycles, step machines, running machines, rowing machines and other aerobic training equipment.

Pull-ups work on the pectoral and biceps muscles as well as arm strength.

Sit-ups work on your abs and back line.

Push-ups to work on the biceps.

But also often press the legs to stretch the legs, but don't hurt the ligaments, because you have to grow taller, so often jump jump rope, alternating back and forth with your feet, try to jump high, and straighten your toes. The stretch is placed after the jump rope. Two packets of milk a day, drink in the morning and evening, do not drink on an empty stomach, and drink half an hour after meals in the evening.

Don't eat too much at night. Two-thirds of the usual. Eat more soybeans.

Run and play basketball every day. In fact, there are not many sports items, the main thing is persistence. Preferably rain or shine.

Let's practice barbells! Running, badminton ......Almost all exercise will make you strong.

It's not difficult, it's simple.

But if you can stick to it every day.

It's not easy to accompany the real Xun Sui.

No matter how thin you are, you can become a muscular man.

1. Maintain 50 sit-ups a day.

Then +10 per week.

Abs ......Many women seem to be obsessed with this ......

2. Do 4 sets of push-ups every day.

12 per group.

+ half a group per week.

This one is for arm and pectoral muscles.

Strong arms are placed outside.

If you practice it well, it's a signboard......

3. If there are conditions, the finches are subdued.

Go for a run There's an old way to do it if you don't have the conditions.

Sitting on a shadowless stool Because of this real mu stupidity, it depends on the personal situation.

Quantify it yourself.

This is for leg training.

Of course, the best words are to give money to go to the gym.

Look at the advice of the fitness trainer ......

Swimming, brisk walking, jogging, cycling and other sports are all available.