The general cost of a fitness instructor is 150 yuan goes to 200 yuan for one class, with one class lasting about one hour and training four times a week. One month is a cycle. Generally, I will practice for three or four cycles, depending on my personal situation. If you want to save money, you can only take one class, master the essentials of action, and practice by yourself later.

If you don't want to spend a penny, I'll give you a training plan and specific actions. You can go to Baidu to find relevant videos, study hard and stick to it, and you can practice well ~

The following is a week's training plan ~

Monday: chest exercises. First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.

Warm up for ten minutes, run, leg press do some push-ups, and then.

Flat dumbbell bench press 4X 12 bust.

Inclined dumbbell bench press 4X 12 upper chest

The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.

The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the chest).

As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.

Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)

Tuesday. Take a day off (still doing abdominal muscle tear)

Wednesday. Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.

One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.

You must know how to do this action of practicing two heads.

Closed on Thursdays.

Friday. Shoulder training+leg training dumbbell side lift+dumbbell front lift (in the super group, one action is finished and then another action is done without rest) 4x20.

Dumbbell rotary lifting 4X20

Walk 4X20 with dumbbells in hand (the action is very simple, available online).

One-handed dumbbell and one-legged heel 4X 15.

Abdominal ripper

Rest on Saturday.

Running on Sunday, aerobic recovery. Jog for forty minutes.

This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~

As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?

The intensity is not enough ~ I checked the video of abdominal ripper on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~

If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~