Are there any fitness enthusiasts? Seek to exercise upper body skills. 15

It's whole body:

Day 1. Chest: 6 sets of barbell bench presses.

3 sets of up and down incline bench presses.

Dumbbell Flying Bird 4 sets.

Biceps: 6 sets of dumbbell single-arm curls.

6 sets of barbell curls.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Prone calf flexion 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: 6 sets of wide pull-ups.

4 sets of barbell bent rows.

Seated pull-down (on gym equipment) 4 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Dumbbell shrug 4 sets.

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 for each set of abs is 20 to 30 seconds, and the number of abs is in each set.

It is advisable to be tired.

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.

Punching while running, various exercise movements with small weight, multiple times, and multiple sets of various equipment, and various skipping ropes.

381354855 the coach of the fitness academy, a very good person, I also met online, ask him for guidance.

Like planks, pull-ups, sit-ups, barbell lifts or dumbbell lifts, are all suitable for training the upper body because the muscles of the upper body are used.

Basic workout movements such as Sicilian crunches, ground-ups and sit-ups are great for improving your upper body's core strength.

Pull-ups, this movement is simple and easy to practice, and it is perfect for training the upper body muscles.

Pull-ups are a very good choice for training the upper body, which can make the muscles of the upper body get better exercise and look more firm and firm.

Many runners often ignore the exercises of the upper limbs when running exercises. In fact, the muscles of the upper limbs drive the whole set of running movements, and they also have a stabilizing effect on the body when running.

This upright row was originally a weight-bearing exercise in the gym, and you can work out at home by swapping the barbell for dumbbells or kettlebells, or even a sports bag full of things.

Difficulty: For muscle groups: trapezius (trapezius), deltoid (deltoids) and biceps (biceps).

Step upright, legs slightly open; Lift the weight (don't bend over, turn the point) to the jaw or neck; Stand still for a second, then lower the weight. Beginners have 3 sets of 8-10 reps each time.

Note 1Heavy weight, beginners can try less than 5 kg (or even lighter) to avoid injury. After that, the weight is slowly increased.

2.Heavy loads can make sports bags, bells or sandbags full of things.

3.When lifting weights, do not force your arms. You should concentrate your strength on your shoulders and use your shoulders to lift objects.

4.Don't hold heavy objects too high or bury your shoulders.

Running doesn't work out all parts, try more simple and easy exercises, and the effect will be better with running.

The best way is to run, buy a treadmill at home, and insist on running for two hours a day, so that you can exercise the lower body and make your legs slimmer and slimmer.

The easiest, 20*3 push-ups per day. Pull-ups 6*2. Sit-ups 25*3.

Carry up 20*3. After adaptation, it can be increased, and the use of dumbbells is very good for exercising arm muscles. There are also a lot of actions, which can also be considered.

There are many easy ways to do it, the main one is to stick to it.

As a personal trainer, I will give you a two-month plan first, and if your physical condition is different, the training plan will be different because you have not exercised for a long time, first exercise your whole body at medium and low intensity to restore your physical fitness, and then gradually increase the amount.

The first two months can be a three-day cycle of circuit training:

Day 1: Chest + Back + Shoulders Flat bench press 6*15 high pulldown 6*15 seated shoulder press 6*15 crunch 6*30

Day 2: Humerus 2 + Humerus 3 + Leg Barbell curl 6*15 steel line press 6*15 Squat 4*20 Crunch 6*30

3 days: All the above movements are practiced in a circuit of 15 in each group, and one movement is done for another without rest between sets.

Strength training is followed by a jog for more than 30 minutes.

Do not rest for more than 2 minutes between sets, train efficiently, control your diet appropriately, and get enough sleep for two months before considering changing your training plan.

Pectoral muscles on the bench press, dumbbell birds, butterfly machine chest clamps. Beginners do 3-4 sets of 10-12 reps per movement.

Fitness should not only be practiced in one place, but the whole body should be exercised, so as to have a good body.