Fitness is a comprehensive product of long-term repetition and continuous high load, and three times a week is the most basic. At least not as neat as running in bed in the morning.
If you are lighter, don't consider directly reducing fat and gaining muscle. It's too much trouble to come here first. Lock the pectoral muscle, abdominal muscle, triceps deltoid muscle, back muscle and quadriceps femoris. Just find a bird to press all kinds of dumbbells and barbells and wait for you (details have not been done yet). Is it soft for abdominal muscles to do sit-ups directly?
Triceps information is also very common, so I don't need to talk nonsense here. At the same time, I usually bring deltoid muscle (such as high bench press). If I have to do special training, I will lift sideways first, lift forward, and come back with two pull-ups at intervals to bend over and row.
Squat to death, squat with weight. It is best to have a crank barbell without dumbbells. If the calf line is not good, you can stand with lift heel, but you don't have to go to the gym to wait for the bus or even pee.
In terms of intensity, most movements of Baidu rm 12 will be divided into three groups according to this intensity (pull-ups are made according to personal conditions), and then a group of rm5 strength will be followed by a group of rm20 endurance (squats and sit-ups will be soft and naked).
The skeletal muscle in the same place has been practiced several times in the first five days, and the muscle has been released for three days. The next two days will see how you feel every day. Either you are a governor-level talent, or you have never practiced at all. Abdominal muscles are different from skeletal muscles, as long as they are not torn, they can be done every day after the next day.
Be careful not to squat at least three times at the beginning, otherwise you will feel the pain of walking hard the next day, and start to rest for three days, at least get used to it and leave at least two days of buffer.
Therefore, instead of making a death schedule, it is better to take your own feelings as a reference. As long as the adverse reactions of the relevant parts are over 2~3 days after exercise, the next exercise can be carried out, and the pectoralis major and quadriceps femoris should not be idle during this period. Obviously, there is no communication.
For example, you did four sets of squats yesterday, and it is not difficult to climb stairs and thighs today. Obviously, the intensity is slightly lower. It will get worse next time, but you did five sets of bends today, but the pain continues. Then you should consider whether the posture is wrong.
I'm a fitness instructor,
First of all, whether you want to exercise muscles or lose weight, you should start with aerobic exercise in the first week. For example, running, elliptical machine, cycling. First of all, let your physical fitness and cardiopulmonary function get exercise. Assist to do some simple strength training. At the beginning of the first month, the strength training should be done comprehensively, that is, all the muscles of the whole body should be practiced, but not very deeply. You should ask more people who work out together. People in normal gyms are still willing to give guidance. This month is mainly to correct movements when exercising muscles, so that muscles can adapt and prevent injuries caused by excessive muscle discomfort at the beginning.
Remember, no matter what you practice, weight is not the key, but action is the key.
You should take a day off every three days to go to the gym normally, and it's best to practice physical fitness every three days.
After a month of basic adaptation, I began to train my muscles. The first is the big muscle group, chest, back and thighs. Other parts, such as biceps brachii, triceps brachii and deltoid muscle on the arm, were originally practiced as auxiliary exercises, usually after practicing the large muscle group. Just go to the gym and ask about the specific movements and parts. Generally, everyone who practices well in the gym is willing to teach, because practicing is to show off, and how can you look professional without teaching?
Finally, I wish you a happy workout. If you have any fitness questions, you can ask our coach to answer them.
For a fitness plan, I am 177cm, 82kg! _ The training of junior students should be based on the principle of combining work with rest and focusing on basic training. Three times a week.
Strength training, after four strength trainings, do an aerobic training and practice the next day.
The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clips 4 groups, each group 8- 10 times (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
Basic movements of chest training
Bench press
Location: pectoralis major
Key points: the initial action barbell should be close to the middle of pectoralis major, so that pectoralis major can contract as much as possible when lifting, and can't exhale when lifting. The grip distance is slightly wider than the shoulder.
push-up
Location: pectoralis major
Key points: Start close to the ground. If you have a training foundation, you can use an inverted frame to make your body fall less than your hands.
Flexion and extension of parallel bars arm
Location: the outer edge of pectoralis major muscle
Key points: the starting shoulders should be parallel or slightly lower than the parallel bars, so that the chest muscles can be fully opened. In the whole process of exertion, you should hold your chest out and hold your breath.
Butterfly machine clip chest
Location: Middle part of pectoralis major muscle
Key points: lift the chest all the way, and the chest leads the contraction force.
Basic movements of back training
pull-up
Location: latissimus dorsi, teres major and teres minor.
Key points: First, fully stretch latissimus dorsi, as high as possible to the chest or higher.
Latissimus dorsi chest pull-down
Location: latissimus dorsi, teres major and teres minor.
Key points: First, open the latissimus dorsi completely, pull it down below the pectoralis major, relax your wrist, and don't press the crossbar.
Basic movements of abdominal training
sit-up
Location: Upper part of rectus abdominis
Key points: Start with the upper back slightly away from the stool surface to keep the abdominal muscles strong. Move slowly in action.
Lift your legs.
Location: Lower part of rectus abdominis
Key points: After the legs are raised at right angles to the body, slightly raise the hips and keep them for 2 seconds.
Basic movements of shoulder training
Vertical lifting
Location: The front of deltoid muscle regulates the whole body's qi and blood.
Key points: separate your legs, initially pull your shoulders as far as possible, lift the barbell above your head, and control the barbell with deltoid muscle for 2 seconds.
Sitting dumbbell lifting
Location: deltoid anterior bundle
Essentials: First, pull the shoulders as far as possible, keep the barbell on the top of your head and palms facing each other. The contraction of deltoid muscle can increase the height of deltoid muscle.
Dumbbell side lift
Location: Intermediate bundle of deltoid muscle
Key points: the upper body leans forward slightly, and the elbow is forced first when lifting.
Basic movements of arm training
Vertical barbell lift
Location: biceps brachii
Key points: pinch elbows, keep elbows at your sides, weigh moderately, and keep pushing.
Flexion and extension of posterior cervical arm
Location: Triceps brachii
Point: Hold the elbow and keep the elbow at the ear side. The grip distance is narrower than the shoulder, and the front grip and the back grip are used alternately.
Basic movements of leg training
deep squat
Location: thigh muscles
Key points: the legs are slightly wider than the shoulders, squat to the limit, and reach the limit.
Tighten the thigh muscles for 2 seconds.
Lift your heels.
Location: calf muscles
Key points: At the beginning, fully stretch the calf muscles and lift them to the limit for 2 seconds. Lift heel in an upright position and lift heel in a sitting position are acceptable.
Basic aerobic training
Jogging and stationary cycling
Location: Improve cardiovascular function and increase fat consumption.
Key points: Every aerobic training should last for more than 30 minutes.
As for where I found it, I forgot. I've been training like this.
(I answered the question for the second time)
For a fitness plan, I am 177cm, 82kg! Scientific talents can get twice the result with half the effort.
It is best to practice intramuscularly the next day and do aerobic exercise the next day. One week's arm plus running, one week's chest plus swimming, and the abdomen can be inserted into it.
The diet is mainly chicken, beef and salmon. Drink more soy milk and add bananas. It is rich in vitamins, very nutritious and the fruit is great.
Because muscles are not trained now. But in the rest time after fitness, muscle cells begin to enter the cycle of repair and development. If you get the help of these food nutrients in this process, your muscles will fully grow and thrive, and you will feel that your muscles are very powerful when you do weight-bearing training the next day. It would be better if you can get enough good sleep and let your muscle cells be well repaired and developed.
I wish you rapid success.
The training of beginners should be based on the principle of combining work with rest, with basic training as the main task. Three times a week.
Strength training, after four strength trainings, do an aerobic training and practice the next day.
The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clips 4 groups, each group 8- 10 times (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
Basic movements of chest training
Bench press
Location: pectoralis major
Key points: the initial action barbell should be close to the middle of pectoralis major, so that pectoralis major can contract as much as possible when lifting, and can't exhale when lifting. The grip distance is slightly wider than the shoulder.
push-up
Location: pectoralis major
Key points: Start close to the ground. If you have a training foundation, you can use an inverted frame to make your body fall less than your hands.
Flexion and extension of parallel bars arm
Location: the outer edge of pectoralis major muscle
Key points: the starting shoulders should be parallel or slightly lower than the parallel bars, so that the chest muscles can be fully opened. In the whole process of exertion, you should hold your chest out and hold your breath.
Butterfly machine clip chest
Location: Middle part of pectoralis major muscle
Key points: lift the chest all the way, and the chest leads the contraction force.
Basic movements of back training
pull-up
Location: latissimus dorsi, teres major and teres minor.
Key points: First, fully stretch latissimus dorsi, as high as possible to the chest or higher.
Latissimus dorsi chest pull-down
Location: latissimus dorsi, teres major and teres minor.
Key points: First, open the latissimus dorsi completely, pull it down below the pectoralis major, relax your wrist, and don't press the crossbar.
Basic movements of abdominal training
sit-up
Location: Upper part of rectus abdominis
Key points: Start with the upper back slightly away from the stool surface to keep the abdominal muscles strong. Move slowly in action.
Lift your legs.
Location: Lower part of rectus abdominis
Key points: After the legs are raised at right angles to the body, slightly raise the hips and keep them for 2 seconds.
Basic movements of shoulder training
Vertical lifting
Location: The front of deltoid muscle regulates the whole body's qi and blood.
Key points: separate your legs, initially pull your shoulders as far as possible, lift the barbell above your head, and control the barbell with deltoid muscle for 2 seconds.
Sitting dumbbell lifting
Location: deltoid anterior bundle
Essentials: First, pull the shoulders as far as possible, keep the barbell on the top of your head and palms facing each other. The contraction of deltoid muscle can increase the height of deltoid muscle.
Dumbbell side lift
Location: Intermediate bundle of deltoid muscle
Key points: the upper body leans forward slightly, and the elbow is forced first when lifting.
Basic movements of arm training
Vertical barbell lift
Location: biceps brachii
Key points: pinch elbows, keep elbows at your sides, weigh moderately, and keep pushing.
Flexion and extension of posterior cervical arm
Location: Triceps brachii
Point: Hold the elbow and keep the elbow at the ear side. The grip distance is narrower than the shoulder, and the front grip and the back grip are used alternately.
Basic movements of leg training
deep squat
Location: thigh muscles
Key points: the legs are slightly wider than the shoulders, squat to the limit, and reach the limit.
Tighten the thigh muscles for 2 seconds.
Lift your heels.
Location: calf muscles
Key points: At the beginning, fully stretch the calf muscles and lift them to the limit for 2 seconds. Lift heel in an upright position and lift heel in a sitting position are acceptable.
Basic aerobic training
Jogging and stationary cycling
Location: Improve cardiovascular function and increase fat consumption.
Key points: Every aerobic training should last for more than 30 minutes.
As for where I found it, I forgot. I've been training like this.
Who can give me a fitness plan and ask Mr. Wittmann to design a fitness plan for me? Eat more vegetables and exercise reasonably. It will be effective if you persist for one month. Start (illness) ... I wish you success.
Seek adoption
Gym fitness plan 178cm 7 1kg circumference 8981kloc-0/body fat 18% basal metabolic rate 167 1 The number of people in each group is 8 to 0.
The Quaker's name for Sunday
Chest: barbell bench press 6 groups
There are three groups of upper and lower inclined table presses.
Dumbbell flying bird 4 zu
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Barbell bending 6 groups
abdominal muscle
the next day
Legs: Squat 6 groups.
Prone leg flexion 4 groups
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Return: 6 groups of wide pull-ups (try to do more than 10)
Barbell bend over and row 4 groups
Sitting posture, neck pull-down (on gym equipment) 4 groups
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Dumbbell shrug 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Sit-ups 4 groups
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds, and the number of each group is
Be tired.
It is to practice the cycle of three days off and one day off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. If the diet is inconvenient, you can have a cup of protein powder just after practice.
Please help me design a fitness plan. Hello, my fitness instructor, I think you were as confused as I was, so I'll tell you, although I'm sleepy now ~
First, you should lose weight, not lose weight ~ It means that some people are as heavy as you, but their body proportions and muscle content are good, so people look very thin ~ So you can't stare at weighing scale every day, which will both dampen your confidence in losing weight and make no sense ~
Second, if you want to reduce fat, how to reduce it? There are only two ways for people to reduce storage, one is to reduce input, and the other is to increase output. These two things must be done, but the premise is to stay healthy. People who don't eat at night have great determination and can persist for a long time, which shows that you have strong perseverance, but the effect is not good, which will make your body collapse. You can't treat yourself as a girl ~ So reducing fat depends on the exercise consumption of body muscles ~ The more muscle content, the easier it is to consume fat ~ ~ ~
Third, then, can you lose weight just by exercising? There is a very important biological problem here. How do people consume fat? First, you consume carbohydrates and glycogen in your body, then you consume fat, and at the same time, you also consume some muscles. So if you ride a bike and run as soon as you get up, you have to run for about 40 minutes to consume carbohydrates and glycogen in your body. Then it's your turn to get fat, but you are already bored. . . So everything is in vain. . . Therefore, the correct way should be to jog for ten minutes first, and then train for an hour or so with strength training equipment to practice muscles. When you are bored, it is also the time when your body's glycogen and carbohydrates are exhausted. Well, now is a good time to burn fat. Go running for half an hour. . . You lose fat super fast!
Fourth, we should still eat dinner, because after the afternoon exercise, we should add protein, milk, eggs, beef and so on. After the training. You can boil chicken breast in white water, which is very good. Only in this way can your muscles grow rapidly and your fat will be consumed more easily ~ you can't eat after 8 pm, but you can drink a bag of milk ~
Finally, fitness can't be quick and quick. So many people exercise, and people with good figure and physique are persistent after mastering the right methods. Most of them are in good condition for more than half a year. You should like your body shape change, not your weight ~
I'll give you a training plan ~ the idea is basically like this. The training plan has to be adjusted every month. ~ if you look at it, you will find that you have to practice your abdomen every day ~
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 their arms and stretch 3X8 under the chest (reduce the fat, refine it into square chest muscles, and make it 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 muscle tears (at first, you can start with leg lifting and leg lifting, and the contact time will increase a little)
Take a day off (still doing abdominal muscle tear)
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 ~)6 groups should pay attention to the rest between groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (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
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 muscle tearing 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 ~
By the way, you just got 2 1, which is a good time to keep fit. After half a year, it will be very effective. Come on! I wish you success, I'm going to bed ~
Kneel for a detailed gym fitness plan and support originality! You should first understand the functions of various machines in the gym, and then determine the number of groups that need training according to your own needs. The time interval of each group should be well grasped, between 2-3 minutes. For the first contact, it is best to have two groups in the first week, two groups in the second week, and three groups each time from the third to the sixth week. Stick to going to the gym every other day!