1, both ends+back+abdominal muscles
2, aerobic 45 minutes (elliptical machine)+abdominal muscles
3, chest push+three heads+abdominal muscles
4, aerobic 45 minutes (jogging)+abdominal muscles
5. Shoulder+thigh+abdominal muscles
6, aerobic 45 minutes (rotation)+abdominal muscles
7. Rest
When exercising abdominal muscles, there are 30 sit-ups in one group and 6 groups. Action requirements: slow rise and slow fall.
* * * The same research.
I am 22 years old and have been practicing in the gym for a month, from the previous 62KG to 66KG.
-20-25 years old is the best period for muscle progress.
There are obvious changes in the chest, fat in the abdomen and no obvious abdominal muscles. This is my data. Who can help me make a fitness plan? I can go every day.
Height 1.76
Weighing 66 kilograms
Waist 77CM, bust 94CM, shoulder width 49, calf 36CM and thigh 55CM. You have time to go to the gym at 7-9 pm.
I usually go to bed after eating and exercising, which may be the reason why I am too fat.
I want to be strong, because I am too thin.
-Planning needs comprehensive data, and the data you gave is relatively comprehensive. I will make a plan for you according to your situation, hoping to help you improve.
One: Aerobic training plan: cardio-pulmonary function training and running.
Twice a week, 20-30 minutes each time, with a distance of 3-5 kilometers.
2. Strength training plan: (the intensity should be mastered according to your own situation)
1. Jump rope to warm up 10 minutes.
Stretching and stretching
3. Dumbbell exercises 7 times a week
4. (times) refers to the number you can barely complete!
The first leg training day
Dumbbell Squat 10- 15 (times) x3 group
Dumbbell straight leg hard drawing 10- 15
Dumbbell scissors squat 10- 15
Chest training the next day
Dumbbell chest push 10- 12 (times) x3
Dumbbell wide chest 10- 12
Dumbbell bird 10- 12
Come back for training on the third day
One-arm dumbbell rowing: 8- 12 (times) x3
Hard pulling of dumbbell bent leg: 8- 10
Dumbbell bending stroke: 8- 12
Day 4 Shoulder Training Day
Sitting dumbbell press 10- 12 (times) x3
Standing dumbbell side lift 10- 12
Vertical dumbbell rowing 10- 12
Day 5: 2 training days
Sit on the dumbbell and bend alternately 8- 12 (times) x3.
Dumbbell bending hammer 8- 12
External rotation dumbbell bend 8- 12
Day 6: 3 training days
One-arm dumbbell neck and back arm flexion and extension 8- 12 (times) x3
Dumbbell bending arm flexion and extension 8- 12
Narrow body push-ups 10- 15
Day 7 Abdominal Training Day
Sit-ups 15-20 (times) x3
Supine leg lifts 15-20
Turn to sit-ups 12- 15
From both ends 12- 15