Fitness Program Consultation My specific situation is as follows

There will be no way to be so specific for a while, and the landlord seems to understand the theoretical basis.

It is roughly divided into three phases, each of which lasts 2-3 months.

The first stage of adaptability stage, enhance cardiopulmonary and endurance, appropriately enhance muscle strength, about 20 minutes of aerobic, about 5-6 speed, about 10 minutes of flexibility training, stretching muscles, about 30-40 minutes of strength equipment.

In the second stage of fat loss, strengthen the aerobic frequency and timeliness, targeted equipment exercise, 30-40 minutes of aerobics, about 6-8 speed, about 10 minutes of warm-up, full-body physical training, about 30-45 minutes of equipment exercise.

In the third stage, the muscle building stage, the same as the second stage, appropriately increase the training of small equipment to increase the strength and endurance of small muscle groups.

Finally, there is a consolidation phase.

In addition, the diet must be planned

Eat regularly, eat three meals a day, and make sure that the breakfast is full of protein.

Eat more high-protein, high-fiber foods, and eat some fruit or drink fruit juice after work.

Eat some carbohydrates (wheat bread, steamed bread, cereal) and protein (e.g., egg whites, milk, shrimp, chicken breast, protein powder) after exercise.

Supplement with appropriate vitamins every day, and get enough sleep, at least 8-10 hours. Maintain good training habits.

Talk about specific questions, thank you!

It is recommended to start with the buttocks.

In fact, the time you said is too short, because the main exercise is not to talk about first, first talk about the warm-up before the workout and the stretching after the workout, which generally takes 20 minutes, even if it is halved, it will take 10 minutes. Warm-up and stretching are important to prevent injuries and promote the effect plus relieve exercise soreness. As for how to stretch, look at the best stretching exercise given in the attachment, and the warm-up can be to trot on the spot for 5 minutes.

The order of warm-up stretching cannot be reversed.

Time is squeezed out, and many heads of state and big bosses of listed companies will arrange about 1 hour of fitness time every day. The amount of exercise can be assessed by the overall fatigue, generally speaking, after the workout should be a little tired but full of energy, will not affect the next day's work and life. If it is very cumulative and listless, it is considered to be overexercised.

Specific arrangement: high-intensity cardiopulmonary training, if you really can't complete 4 sets, you can only do 1 2 sets first, and then add 1 set every 1 2 weeks until you can complete all 4 sets of training.

Jumping jacks 1 minute 15 squat jumps Burpee 15 times Leg raises for 30 seconds Jumping jacks 30 seconds Plank for 30 seconds.

No breaks in between the action! If you can't hold on, you can rest, but make sure you do it all! Count 1 set, do 4 sets! You can rest for 30 seconds and 1 minute between sets).

jumping jacks

Squat jumps. <>

burpee

Raise your legs high. <>

Plank. <>

There is a lot of fat in the abdomen, and it is not good to rely on sit-ups and push-ups alone, so it is still necessary to arrange aerobic exercise, the easiest is running. You can do this:

1. Arrange three days a week to run, 30-40 minutes each time, buy a watch to measure the heart rate, and control the exercise heart rate at about 120.

2.At other times, you can do push-ups and sit-ups, and planks are recommended, which have a great effect on smoothing the abdomen, and the time is 15020 minutes.

1. Pay attention to the appropriate amount of exercise, find the strength that suits you, and avoid injury.

2. Pay attention to arranging your rest time. After exercising, you should rest, and you can only grow muscles when you rest.

3. You can choose some sports that suit you in order to better stick to them.

Be sure to consider your own time, as well as the original body foundation, if too much exercise will cause harm to your body.

Consider your free time, but also consider the feasibility of your plan and whether you can stick to it.

To train the muscles of the whole body, it is good to use dumbbells, and the primary fitness plan is as follows: warm up for 5 minutes before the workout, stretch locally for 3 minutes, and warm up for another 5 minutes; Stretch for 5-8 minutes after exercise;

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) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) 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 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12RM (times) x3 (5) Dumbbell side press 10-12RM (times) x3 (6) Dumbbell front press 10-12RM (times) x3 Arrange an aerobic session on Saturday or Sunday such as running, skipping rope, cycling, etc. for 45-60 minutes.

Abdominal exercise every day During the training, it should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

Is height and weight considered "physical condition"?

For a complete training plan that suits you, go to the gym and find a professional fitness trainer to guide you.

These instruments are practiced every day until they collapse, and then they eat well and eat more meat.