Day 3: Back, head and abdominal muscles. 3 groups of pull-ups, each group 12 (depending on your own situation, you can carry weight); 3 groups of hard pumping, each group 10. Four groups of dumbbell crank arm (two ends), each group 12. Leg lifting or sit-ups, 3 groups, 20 in each group (appropriate load)
Day 5: deltoid and abdominal muscles. Recommend 3 groups, each group 10. Front, middle and back 3 groups, each group 10 (ask the coach if you don't understand, it's the easiest). Push-ups in 3 groups, the total number is not less than 60. Leg lifting or sit-ups, 3 groups, 20 in each group (appropriate load)
After that, it can go back and forth.
Please remember the following points:
1, this is just the beginning of a suitable schedule, 1-3 months is ok. In the first week, you can do all the movements without following the above plan, strive for the standard of movements, and warm up your whole body muscles at the same time. In addition, through some aerobic exercise to enhance their cardiopulmonary function. Start implementing the above table in the second or third week, depending on your own situation.
2, the so-called big weight means that you try your best to do about 5 weights. Your first task is to increase the muscle dimension, so you should focus on heavy weight, but pay attention to: the movements should be standard and preferably protected. Do 1-2 warm-up groups before each exercise to avoid injury; Generally, the number of times is less heavy, and the number of times is not heavy; Large weight and small weight should be used together; The number of times and the number of groups are relative and can be mastered flexibly. The key is to persevere and step by step. At the same time, you can't be lazy and hard on yourself.
Regarding emaciation, refer to the following views:
1, emaciation does not necessarily mean eating less, but it may be poor absorption. You can see if Chinese medicine rules out whether you have functional problems, or you can judge yourself by observing things like defecation.
2. protein and vitamins are essential for a balanced diet during exercise. Protein, in particular, should be fully supplemented. I personally admire soy products. Meat, fruits and vegetables should be taken in a balanced way, preferably in the original ecology. Don't clog your stomach with junk food. I don't eat fast food and fried food.
3, the diet should be regular. Pay attention to how early and how late the three meals are, how salty the morning is, and how sweet (relative) the evening is. You can make up in the middle, which is related to your exercise time, but the law is always the most important.
Everyone's physical condition is very different, and the principle is the same, but the practice depends on your own observation. For reference only, I wish you success.