Here s my fitness program for Advice 15

You practice it like this, and I have your last name.

The four major exercises: squats, pull-ups, push-ups, sit-ups, generally practice the middle two, and practice squats when conditions permit.

Generally, a group of 10 does 5 sets, and then practices every day, sticks to it, eats more delicious food, and it's OK

Standing piles have a school more than any sport.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10 pieces, frog jump 2 sets x 30, high leg raise 3 sets x 120, supine hip lift 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 sets x 12 pcs, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pcs, crunch flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pcs.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

I feel that it has been helpful to you, and I hope you can choose [satisfactory answer] Thank you for your encouragement and support to our team.

Coach, I just practiced fitness for three days, why are my pectoral muscles big and small? How can it be corrected?