Now 176 118 pounds how to gain weight, how to exercise

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

The rest time of each group of abdominal muscles is 20 seconds to 30 seconds, try to do it as soon as you recover, and the number of each group is appropriate to do tired.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. If the diet is not convenient, you can just finish the workout and a cup of protein powder.

Exercising the body is about building muscles. Gain weight, eat McDonald's KFC every day, and drink Coke is fine.

Hello, first of all, running is **, that is, the best way to lose fat, for you who are in a hurry to grow muscles, running should not run more, but it can be used as a very good warm-up exercise. It can be performed before pull-ups to avoid muscle strain.

Ling, I feel that the part of your long muscles is not clear, generally train the upper limb muscles first, and then train the lower limbs when the upper limb muscles are abundant, I will list the uses of the exercises you said:

Running, which is not conducive to growing muscles;

pull-ups, biceps, brachialus;

push-ups, upper limbs, pectoral muscles;

Sit-ups, abs;

Squats, quadriceps.

I suggest that you warm up by running for 10-15 minutes, do pull-ups, push-ups and sit-ups.

Squats are best done when the upper limb muscles are trained, and then write these first.

Actually, you don't need to deliberately practice, as long as you play more basketball every day, you can do it, but if you want to be bodybuilder, then it is recommended that you go to a bodybuilding center. After all, they are more professional.

Let the body get used to it for a period of time, usually one to three months, to lay a foundation. Execution and perseverance are important!!

After that, the large muscle groups are followed by the small muscle groups, first up and then down, and finally the endurance muscles. Planned progress, large muscle groups, such as: pectorals, broad dorsal, femoral four, popliteal cord; Relatively small muscle groups:

The second humerus, the third humerus, the triangle, and other small subtle muscle groups can be understood when you reach the level. Aerobic plus anaerobic effects are best, and warm-up and stretching are also important. This process takes about half a year to a year.

With the initial accumulation of body foundation and some knowledge, persist for more than half a year, you can sculpt the parts you want to change.

It's very general, the most important thing is that you can stick to it, good habits are hard to develop! Eating a reasonable diet is just as important as resting.

The general amount is that you can recover the next day after exercising on your own, and if there is a requirement for the number of times, it is generally eight to twelve times.

**There are many fastest and most effective methods, the body can eat more vitamin-rich and fiber-rich foods, such as carrots, cucumbers, apples, greens, lettuce, broccoli, etc., strengthen physical exercise, promote fat decomposition, avoid intake of high-fat foods, and take proper rest.

You can often do some exercises with a high consumption, such as swimming, because when swimming, because the density and heat transfer of water are greater than that of air, so it consumes more energy than on land. These energy sources are replenished by consuming sugar and fat in the body. Regular swimming can gradually remove excess body fat without growing obese.

Therefore, swimming is one of the effective ways to lose weight.

According to your height you are not fat at all, don't be blind**, physical health is the most important thing.

Eat fewer calories than you consume, plus exercise more**.

Aerobic + anaerobic exercise is interspersed with one hour of exercise every day, such as running briskly for 5 minutes + walking briskly for 10 minutes. Or dance for an hour at home, dancing in any way that makes you sweat.

Eat well for breakfast, moderate amount of lunch, eat less for dinner, and don't eat anything after 8 p.m. except water.

**You can only be diligent and don't be greedy. Meat does not grow in a day, it is necessary to lose it slowly, good health is the king, and maintenance is the right way.

There are no shortcuts, it can only be: keep your mouth shut and open your legs!

Only by eating less and moving more can you be healthy**. And be sure to stick to it!

Usually pay more attention to the abdomen from time to time, massage the abdomen more, and practice abdominal breathing.

The ** products advertised are useless, the merchants are all to make money, and they can't be kept for a long time, and there are many ***. For example, endocrine disorders, hyperactivity, affecting sleep, appetite suppression, mental trance, constipation, acne and spots, etc.

Drink less beer and exercise more, such as push-ups, sit-ups, etc., to exercise the muscles of the hands and abdomen.

Here's what I've experienced:

In my opinion, the best, fastest, most fundamental, healthiest, safest, most environmentally friendly, most thorough, most harmless, and most non-existent way is to control the diet reasonably:

1. Control calories and fat. Always be careful about the calories of your food, cut out fatty meats and add fish and poultry to your meals.

2. Eat lightly. Eat less salt, and the more salty things you eat, the more you want to eat them. Eat less foods that are processed with sauces, which are rich in sugar, salt, and flour, which will increase your calories.

3. Eat fruits and vegetables often. Eat fruits, vegetables and whole-grain bread that contain a lot of fiber in moderation.

4. Eat a balanced diet. Arrange your diet in a balanced manner every day, and at the same time, pay attention to regular and non-excessive eating. To slow down the time of eating, eat a meal for no less than 20 minutes.

5. Negative caloric balance. Please** principle: the calorie intake must be less than your consumption.

6. The will determines the effect and quality of the first.