If you want to gain muscle, you must have a big weight. Muscle is commonly known as "muscle". This thing is really a little cheap. Unless you give it enough pressure and stimulation, it won't grow. Before entering the training, you should make sure that you have enough perseverance and determination. If you think that you can lose weight and gain muscle by running around every day, then you don't have to look down on it. Just take diet pills and muscle pills, but remind you: the advertisements are all false, and the drugs are poisonous.
Generally, the parts we exercise are mainly muscle groups: chest, back, legs, shoulders, abdomen and arms. I will give a detailed training plan below, which may involve some fitness terms. I don't know if you understand. If you don't understand, check it yourself.
From the first day of training, cycle in the following order:
Day 1: Chest exercises
Training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you can do it less than 8 times, it means that the load is too heavy and too light, which needs to be adjusted, so I won't go into details later)-> 2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)-> 3. One week: Sleeping birds (four groups); Once every two weeks: chest clamping (four groups)
The next day: practice your back
Training plan: 1. One week: neck pull-ups (aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)-> 2. One week: rowing in a standing position (load, four groups); Biweekly: hard painting (heavy, four groups)-> 3. One week: chest pull (four groups); Biweekly: Shrugging (four groups)
Day 3: Exercise your legs.
Training plan: 1. Squat (more than twice the weight, four groups)-> 2. Prone leg bending (not less than 1/2 weight, four groups)-> Step 3 stand up (group 4)
Day 4: Practice the triceps brachii.
Training plan: 1. Narrow bench press (heavy, four groups)-> 2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3. Flexion and extension of prone arm (four groups)
Day 5: Practice biceps brachii
Training plan: 1. Vertical arm bending (load, four groups)-> 2. One cycle: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3. One week: bar (four groups); Biweekly: Pastor chairs with bent arms (four groups)
Day 6: Shoulder Training
Training plan: 1. Anterior cervical compression (four groups)->; 2. Neck and back push (four groups)-> 3. Standing birds (four groups)-> 4. Tilted birds (four groups)
Day 7: Reduce fat
Training plan: 1. Sit-ups (six groups)-> 2. supine leg lifts (six groups)-> 3. Jogging (30 minutes without slowing down at medium speed)
According to the above training plan, every seven days is a cycle, and you can rest for two days every seven days. Of course, you can take a day off for four days, but the training order can't be disrupted. You can train for 60-90 minutes every day, and the initial weight and strength can be reduced, but you must make a breakthrough at every stage every day. The rest time between each training action group should not exceed one and a half minutes, generally one minute is the most appropriate, and you can rest for 2-3 minutes by hitting a heavy object. If you keep training like this, you will see the effect in a week, and the progress will slow down after one month. Stick to it for one year, and you can basically reach the satisfaction of the landlord.
Finally, I wish the landlord good health!