Gym muscle exercise plan reference:
Cardiopulmonary function training plan: 3-4 times a week, 20-30 minutes each time, and the heart rate is controlled at about (220- your age) x80%.
Reference of strength training plan: (Training every other day) Warm up by jogging 10 minutes before each training, stretch the part to be trained 1-2 minutes (rest between groups for 60-90 seconds) (rest between two movements for 90- 120 seconds).
The training plan should not be fixed, but should be adjusted according to the physical reaction. )
The first day of leg and abdomen training day:
Squat for 3 groups, x8- 10 times.
Leg lifting in sitting position is 3 groups of x8- 10 times.
Leg flexion and extension 3 groups x 10- 12 times.
Leg curl 3 groups x 10- 12 times.
Try to do 4 sets of sit-ups.
Four groups of supine leg lifts, each group doing as much as possible.
The next day chest and shoulder training.
Press the horizontal barbell for 3 groups of x8- 12 times.
Tilt the dumbbell upward and press 3 groups of x8- 12 times.
Dumbbell bird 3 groups x8- 12 times
Sitting chest push for 3 groups (x8- 12 times).
Sit on the dumbbell and press 3 groups of x 10- 12 times.
Standing dumbbell side lift 3 groups x 10- 12 times.
Bend over three groups of birds x 10- 12 times.
On the third day, I returned to training day.
Four groups of wide grip pull-ups are pulled up by x8- 15 times (at a constant speed, without borrowing).
Leg bending and hard drawing are three groups of x8- 10 times.
Bow and arrow barbell rowing 3 groups x8- 10 times
There are 3 groups of 8-12 times in the front of the neck.
Row with the seat for 3 groups of x8- 12 times.
Day four II. Three-head training day
Sit on dumbbells and bend alternately for 3 groups of x8- 12 times.
E-Z bar barbell is bent for 3 groups of x8- 12 times.
The stretcher was bent for 3 groups of x8- 12 times.
Press the rope for 3 groups x8- 12 times.
One-arm dumbbell neck and back arm flexed and stretched for 3 groups of x8- 12 times.
The barbell bends for 3 groups of x8- 12 times.
Men's Muscle-building Diet Plan (Reference): Fitness people need to consume more than 1.5g of protein per kilogram of body weight every day. It is ok not to eat protein powder for general fitness, and it is the same to supplement from food.
Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).
Extra food 10:00, two pieces of bread and a glass of orange juice.
Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.
Rice 14:30, two egg whites, a banana, 200ml milk.
Training 16:00,
Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.
Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag. Bodybuilding food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).