Hello: If you practice at home? A pair of dumbbells is enough! I suggest you buy a pair of adjustable dumbbells of about 30 kg (which can be disassembled into 5 kg). 10 kg. 15 kg. 20 Jin. 25 kilograms. 30 kg), and one pair is equal to 6 pairs (for example, double-headed bending with 5 kg dumbbells can be done more than "12 times", and this weight will play the role of muscle gain. Therefore, the negative importance is gradually increasing. There is also the need for comprehensive fitness, all muscles should be practiced, otherwise it will cause muscle imbalance, which will not only affect the overall beauty, but also increase the chance of injury during training.

Muscle strength training plan reference: I suggest you train every other day

The best time for fitness is from 3 pm to 9 pm.

Jump rope to warm up before each training 10- 15 minutes.

Then stretch the part to be trained.

(times) refers to the number you can barely complete! (Select the weight according to the number of times)

(Rest between groups for 60-90 seconds, rest between actions for 90- 120 seconds)

The first day of chest training

Dumbbell chest push 10- 12RM x3 group

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Dumbbell bird 10- 12RM x3 group

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Push-ups 15-20 (times) x4 group

Come back for training on the third day

Dumbbell single-arm rowing: 8- 12RM (times) x4 group

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Pull-ups and wide grips: 8- 12RM (times) x4 group (must be done if possible)

Narrow grip pull-ups: 8- 12RM (times) x4 group (must be done if possible)

Day 5 Shoulder and Abdominal Training Day

Standing dumbbell push 10- 12RM (times) x3 group.

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Standing dumbbell side lift 10- 12RM (times) x3 group

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Dumbbell lifting 10- 12RM (times) x3 group.

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Kneeling 15-20RM (times) x3 group

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Oblique abdomen 15-20RM (times) x3 group

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On the seventh day, leg training (high-intensity leg training is beneficial to the whole body muscle growth)

Dumbbell Squat (with dumbbells on both sides of the body) group 8- 10RM (times) x3

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Sprint 50m X4 times (if convenient)

Day 9: Biceps Training Day

Flexion and extension of one-arm cervical dorsal arm in sitting position: 8- 12RM (times) x3 group.

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Prone arm flexion and extension: 8- 12RM (times) x3 group.

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Squat bend: 8- 12RM (times) x3 group.

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Standing dumbbell hammer bending 8- 12RM (times) x3 group

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Alternate bending with dumbbells: 8- 12RM (times) x3 group.

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Muscle-building diet plan (for reference):

1. Breakfast at 8 o'clock, skim milk 250ml, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.

2. Rice 10: 00, a banana.

3. Lunch 12: 00, staple food 200g, meat 150g, vegetables 150g, and appropriate amount of fruit.

4. 15: 00 Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) before training can appropriately increase the level of amino acids in blood and prevent muscle decomposition during training.

5. 16: 00 training

6. Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) after training 17:30 can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.

7. Dinner 18: 30, staple food 200g, meat 200g, vegetables 150g, and appropriate amount of fruit.

8.20:30 meal, one fruit, two pieces of bread and three egg whites.

Healthy food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs.