If you want to gain strength, you can say that you are still thin. You should eat more and practice more, and pay equal attention to exercise and diet. Leg thickness is not a problem, but the strength of lower limbs is very important. If your hips are fleshy, these two can be solved by squats and Smith squats to shape your leg muscles and hip muscles.
I'll make a simple form for you according to my own experience. Now you are exercising your back, chest and thighs. There is a principle that if you want to exercise correctly, you must learn more and consult more. If you don't worry, you will get twice the result with half the effort. Another point is that the upper and lower limbs are separated. Besides, you don't have to practice every day. You can practice once a day, or do aerobic exercises such as running and ball games the next day after practicing the equipment. At the beginning, the frequency of each group was maintained at about 12, and the principle of small weight and multiple times was adopted.
This technical term is very simple, you can ask the coach or search.
The Quaker's name for Sunday
Chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
Four groups of dumbbell flying birds in prone position x 10- 12 times.
Push the barbell up four times x 10- 12.
4 groups of ascending dumbbell birds x 10- 12 times.
Cross-clamping chest 4 groups x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
The second day leg and abdominal training:
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Lift the legs for 4 groups x 15-20 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Leg lifting and belly rolling in 4 groups x 15-20 times.
Come back for training on the third day:
Four groups of wide grip pull-ups were up x 10- 12 times.
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of dumbbell rowing with one arm x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 4 Double Head and Triple Head Training:
Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
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.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
Remember not to worry when you start fitness. Don't compare exercise time and weight with others. You must explore the rhythm and method that suits you best. I suggest you exercise properly all over your body. Overall exercise is good for all parts, and they are interrelated and complementary, that is, the upper limb chest, back, shoulders, second and third heads, waist and abdomen, lower limbs and legs. There are many ways to exercise, such as chest pushing, hard pulling and so on.
Diet plan, adhere to the energy supply ratio of 3 meals to 3: 4: 3, and must develop the habit of eating breakfast. I suggest you supplement protein in large quantities. Chicken, fish and beef are the best. You can go to the supermarket to buy chicken breast, blanch it with boiling water, try not to put salt or anything, and eat 2 whole eggs every day. 10 protein. You must strictly limit your diet, stipulate how much to eat every day, and make a diet plan according to your energy distribution. Food should be light, with less salt and no fat, and you can eat less and eat more meals. If you practice properly, you may always feel inadequate. You can eat less and eat more, and eat more in the morning and afternoon. Try to reduce fat intake, reasonably mix carbohydrates and protein, eat more fruits, vegetables, steamed and cooked food, and supplement protein with chicken breast, egg white and beef. You can cook it yourself, buy boiled water in the supermarket, put as little salt as possible, and eat reasonably. Avoiding snacks and carbonated drinks will affect normal eating habits.
Normal professional fitness needs to eat at least four meals a day, three meals are necessary, and one more meal should be eaten in the morning, afternoon, after exercise and before going to bed.
Breakfast bread 200 grams
200 ml of milk (or porridge)
Two eggs, 50g.
Egg white 4100g
Chinese meal
2 steamed buns
Rice100g
Fish100g
Beef (lean meat)100g
Potatoes100g
Tomato100g
Banana 1 50g
Olive oil or linseed oil 15g
Eat 200g steamed bread for dinner.
50g egg white
Shrimp meat100g
Tofu100g
Cucumber100g
Apple 1 100g
Olive oil or linseed oil10g
Before exercise
Whole wheat bread, a banana and a creatine amino acid protein powder.
Before going to bed
Peanut butter and a spoonful of protein powder.
The key point is to grasp three principles: first, you must persist. In fact, if you do well in oxygen, your whole body will stand out because of a little equipment. Of course, when I say well, I mean to ensure the number and time, or at least 3-4 times a week, running for at least 40 minutes each time; Second, we must arrange our diet reasonably, eat less and eat more meals, mix vegetables and carbohydrates reasonably, resolutely avoid snacks, and drink the inevitable wine fields properly, otherwise our health will be destroyed in our mouths. Third, you must have a good rest. A very important aspect of fitness is to combine exercise and rest well, so that you can have obvious effects and improve your physical fitness.
In addition, it is also important to ensure proper sleep. /kloc-you must sleep after 0/2 pm, 7-8 hours a day. Too long or too short will have an impact on endocrine function. By the way, you don't need to do morning exercises. You can do morning exercises in summer, go to bed early and get up late in winter, and exercise after the sun comes out. After the sun comes out, you can get rid of the smoky fog at night, which affects your health, especially in big cities. It is recommended to exercise around 4-5 pm or at night, which is especially beneficial to the cardiovascular system and normal hormone secretion in the body, especially for male compatriots, which will enhance testosterone secretion and be beneficial.
After fitness, you will feel that this is a habit, and it is natural to practice equipment. Finally, you will fall in love with fitness and training, and you will feel uncomfortable if you don't exercise. Exercise and Diet When you persist for a period of time, you will feel bored. If you cross this hurdle, you will see success. I wish you success.