I'll give you a learning forum. Baidu search muscle engineering forum is quite good. It is enough to practice a pair of dumbbells at home. Good figure has little to do with explosive power. You used to exercise a lot, and you had a good foundation. Family training is mainly aimed at muscle endurance.
Diet, don't be greasy. Your current goal is to reduce fat and gain muscle, and eat more beef, chicken breast, egg white and vegetables. I won't talk nonsense if you tell me. You know, you can't stand cooking vegetables and meat in water every day. Control yourself more.
This is a fitness plan.
First of all, your exercise should be targeted, that is, you should choose the target muscles every day. Muscles are divided into large muscle groups and small muscle groups. Large muscle groups (chest, legs, abdominal muscles and back) generally take 3 days to recover (except abdominal muscles), and small muscle groups (two heads, three heads and shoulders) generally take 2 days.
On the first day, I had three breasts.
Push-ups in groups 20 and 3 should be standard. Finally, when posing in Baidu, always think about the chest muscles, and each group should rest for 45~60 seconds.
The three-headed standing dumbbell is bigger than the flexion and extension, and the action is Baidu. I don't understand, when adjusting the weight of three heads, the heavier the better, the most suitable thing is that you can just finish 12.
Each group has three groups 10~ 12.
Go back to 2 heads the next day.
The back is mainly pull-ups, each group is exhausted, 4 groups.
Four groups of dumbbell bending moments standing alternately with two heads, each group 10~ 12.
On the third day, legs and shoulders
Dumbbell legs go to Baidu by themselves and take a step forward.
Arnold recommended three groups of dumbbell birds, each group 10~ 12.
Aerobic exercise for more than 45 minutes on the fourth day.
Article 5 rest
It is best to practice your abdomen every day, that is, sit-ups, do it yourself, don't press your feet, and don't get up all the way, so that your abdomen can continue to exert its strength.
Then loop
Don't rush for success. It's normal to be careful about muscle aches after an injury. Don't be too nervous. It's normal to shake your muscles after practice. Just be careful not to practice too much and pull carefully.