170,70 70kg is a perfect healthy figure! And it is the standard of our country, even higher abroad.

It's not fat. The bodybuilding figure and healthy figure released by the real country are like this. Many people think that their eyes are fat, which is a healthy weight, and some people think that they are too thin! 170,60 60 60kg, this is not standard, this is called thin.

It's either a general number or a standard number. African refugees 180 is estimated to be less than 50kg. Can you say that the symmetrical figure of Africans is 50kg? But we in China are too thin. Ok, do not believe me, check the National Bodybuilding Body Standard issued by the State Sports Bureau. Height MINUS weight, the standard is in the range of 95~ 105. Anything above or below is thin and fat.

Fitness programs vary from person to person, so we should teach students in accordance with their aptitude. A height and a weight cannot give a detailed plan. Let me talk about my training content. You can refer to it and then consult the coach who is studying in the gym. You can make your own plan.

For chest muscles, I use parallel bars to bend and stretch, narrow push, flat push, upward inclined bench press, dumbbell bench press, upward inclined dumbbell bench press, flying bird and butterfly machine to exercise. Among them, I did the parallel bars arm flexion and extension, narrow push, flying bird and butterfly swimming machine on the three-head training day, taking the three-head as the main purpose and exercising the middle seam by the way. On another training day, I did flat push, upturned bench press, dumbbell bench press and upturned dumbbell bench press. Because I felt that the upper chest exercise was not enough, I focused on the upper chest exercise. There is no downward inclination here for the time being. Let's see for ourselves.

Abdominal language, hanging legs, leg sit-ups, turn-over sit-ups and so on. I'm not too crazy about the abdomen, so I think that's enough.

In fact, as long as you follow some basic principles, you can make your own plans. Train 2-3 parts every day, rest for 1-2 days, and train several times a week if you have an abdomen. You can rest on Monday, Tuesday, Wednesday, Thursday and Friday. I am used to abdominal exercise more than once a week, at least four times. The number of abdominal groups is 20X4, one action. Chest training 12X4 one action.

Basically, many of these things are different from person to person, and there is only one general direction. Two words together, the coach went back to farming.