First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, the time should be more than 30 minutes, because the fat will be consumed after 20 minutes. You can drink a small amount of water during running and running, and you must not wolf it down. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises. The landlord's friend is too thin to do more aerobic exercise. It is recommended to watch videos online to learn some warm-up exercises, and give yourself full stretching and warm-up before exercise.
Abdominal exercise is basically indispensable every day. The landlord is thinner, and the abdominal muscles are easy to come out. Abdominal muscles belong to the core muscles. You can practice the whole core muscle group in the following ways. 1. Front board posture: Push-up posture, with arms on the ground, elbows bent, right under the arms, weight on the forearms, body in a straight line from shoulders to ankles, supporting core muscles and tightening abdominal muscles. Hold the posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (the persistence time can slowly accumulate to 30 seconds, but you can rest for 5 seconds to continue doing it) 2. Side plate posture. 3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.
Of course, the popular online abdominal ripper is also a good choice, but his strength is too great for you who just started practicing.
There is also a self-weight squat: the body stands straight, the feet are shoulder-width, the arms are stretched forward, shoulder-height, the core muscles are taut, the lower back naturally arches forward, the body is lowered as far as possible, the hips are backward, the knees are bent, the arms are kept in the same posture from beginning to end, the upper thighs are parallel to the ground, or lower, and the whole movement focuses on the heels rather than toes, and the body is as straight as possible. Pause 1, then stand up slowly and return to the starting position. Repeat this for 5-8 groups and rest for 30 seconds, at least 4 groups. With the improvement of physical fitness, you can slowly squat with weight.
Push-ups are a good way to exercise your chest muscles and arms. Adjust the distance between palms. The closer you get, the more you practice your arms. 15~20 once, then rest for 30~60 seconds, then continue, and strive for 3~4 groups. The parallel bars are also very good, but I don't think you can do it at first.
It's a good method to practice pull-ups with wide shoulders, but this movement can't be done without considerable strength and has no effect. It's better to practice others first.
This is the general exercise situation. If the landlord buys dumbbells, he is advised to buy a pair of dumbbells with adjustable weight. The maximum weight of each dumbbell 15KG is more durable. If you use dumbbells, you will be given a detailed exercise plan for one week. (These actions must find a good video to learn the correct posture. If the posture is wrong, the effect of practice will be much worse. Remember to stretch the target muscles after each exercise. )
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Dumbbell weight squat 4 groups x 10- 12 times (this is the most effective and classic leg exercise)
Four groups of sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
X 15-20 Leg lifting 4 groups (using horizontal bar)
The third day of chest and shoulder training:
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training
Four groups of wide grip pull-ups were up x 10- 12 times.
Four groups of dumbbell bent legs were hard drawn x 10- 12 times.
Rowing with an upright dumbbell for 4 groups x 10- 12 times.
If you practice your back, you can only use dumbbells for a limited time. Because back exercises are all centripetal movements, that is, the hand starts to exert its strength from the position far away from the body and ends when the hand is closest to something, so many movements can't be simulated with dumbbells.
Day 7 Double Head and Triple Head Training
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
A week's training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscles can get a full rest without being damaged! But you can't get your muscles used to the way and frequency of your exercise. So after a while, I will change to a different exercise mode (I can fix this mode in front of me to practice, and I will feel a little boring when I get up physically. It is recommended to watch sports videos related to P90-X, and remember not to learn at first, the intensity is too strong for the body to bear)
Let's talk about the number of exercises first:
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
1-4RM mainly trains absolute muscle strength and physical strength;
6- 12RM is mainly for training muscle mass;
15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;
30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.
So if it is to increase muscle mass, the selected weight is 6- 12RM. But I personally suggest that you'd better use 1-4RM every other week to improve your muscle strength, because only when your strength increases can you complete 6- 12RM with a heavier weight and your muscles grow faster!
Try to arrange 12- 16 groups of this kind of muscle training every day within your own ability. If you choose to increase the RM of muscle mass to 6- 12, a muscle basically needs to be trained more than 100 times, but it also varies from person to person. Beginners can appropriately reduce the amount of training (it is very important to learn the correct movements), and then reach such a training amount after getting used to it, mainly to make the muscles trained that day reach a state of exhaustion!
One more thing, of course, is to let the muscles rest between groups! It also depends on your situation! 30 seconds -2 minutes, but the shorter the break, the better. As long as the heart rate is relatively stable, you can continue to train the next group!
Training time should not be too long, an hour or so is enough! !
The suggested time for these exercises is 40 minutes after supper, and don't eat too much. After a hard day's work, you will get a proper rest after eating. Never exercise on an empty stomach. After exercise, you can eat some fruit, go to bed before 0/2 o'clock in the evening and get up at 7-8 o'clock in the morning, which can give you great stretching and make your bones and muscles stretch well. What you have to do after getting up is to drink about 300-400 ml of boiled water. When you get up, it is the time when your body needs to replenish water to detoxify. This habit should always be maintained. Breakfast must be eaten, and every meal needs protein's intake. Breakfast is milk or eggs, just eat it until 8 o'clock at noon and dinner is about 7 o'clock. . You two are too thin. You should pay attention to your diet and eat a high-protein and high-calorie diet. Here is a brief introduction to gaining weight, but remember to cooperate with exercise, otherwise it will be bad for you to gain weight:
In terms of diet, a high-protein and high-calorie diet is the only way to gain weight. Concentrated protein and high-calorie foods, such as heavy cheesecake, small cakes, small cakes, etc. Papain or comprehensive enzymes should be supplemented in time after meals to help digestion, so as to increase the digestion, absorption and utilization of food.
Protein's choice.
Choose excellent protein sources, such as eggs, milk, meat and poultry, which should account for more than half of the daily protein. Soybean protein powder, which is separated and extracted from plant protein, will have a better effect because there are fewer plant fibers that hinder absorption. As for eating meat or drinking milk, which method is better? People who pay attention to efficiency can try to drink high-protein milk powder (such as Sanduo milk protein or protein powder), which will have higher intake and better absorption and utilization rate than protein who drinks ordinary fresh milk and eats meat.
Choice of sugar
Sugar intake is also an important part. Choose foods with high starch content, such as white toast, steamed bread, white rice, sweet potato, taro and pumpkin. When cooking, you can add some maltodextrin (commonly known as corn hydrolyzed starch, which can be eaten directly in food) in the form of glutinous rice, soup or thick soup, or in soup or juice and milk to increase calorie intake.
Choice of fat
In the oil part, medium-chain fatty acids (MCT) with good absorption and utilization rate can be appropriately used to increase the intake of concentrated calories. Pure medium-chain fatty acids (MCT) need to be used together with general oils and fats because they do not contain "essential fatty acids". It is suggested to use medium-chain fatty acid products to mix essential fatty acids (such as sanduo high energy) to avoid the lack of essential fatty acids. It is generally recommended that medium-chain fatty acids account for 60% of the total oil consumption.
I hope I can help you. You can keep asking questions. Typing is not easy, so you can adopt it with emotion.