The first point is to define the concept of physical fitness. According to your 176 height, this weight can't be said to be thin, which belongs to the normal range. But your body fat rate is on the high side ~ that is to say, some people can be the same height and weight as you, but some people are strong and in good shape because of their low body fat ~
Second, before talking about the specific training methods, let me tell you the general rules of fitness ~ Pay attention to fitness, practice for three minutes, eat for three minutes and sleep for four minutes ~ It is about the importance of rest and diet ~ Because you need a lot of protein supplements after exercise, it is recommended to drink more milk or protein powder within one hour after exercise (if possible, you can buy beef or eggs with mild side effects). Don't eat after 9 o'clock every night, eat well every morning ~ sleep for eight hours every day, don't be exhausted ~ Migrant workers' brothers exercise a lot every day, but they really don't exercise well because they don't eat well enough or are overworked (there is no discrimination against migrant workers' brothers ~)
Third, according to your situation, it is recommended to gain muscle directly ~ At the same time of muscle growth, fat will be consumed correspondingly, and the body fat rate will naturally go down ~ That is to say, you don't need to do too much aerobic exercise ~ just run for ten minutes ~
Fourth, you may not attend private classes because of the cost. Yes, but in order to ensure the effect, at least you should go to the gym, which not only has equipment and atmosphere, but also has advice from fitness experts ~ (of course, it is ok not to go, I will introduce it to you in two ways)
If you go to the gym, you can use my previous training plan. I'll make a copy for you to see:
For the record, abdominal exercises, sit-ups and leg lifts are useless. I can do more than 600 sit-ups at a time, but I still feel that my abdominal muscles have not been fully exercised, but my hips are unbearable. . . Therefore, it is recommended that there are videos on the Internet for you to learn slowly ~ Hang in there, suffering is not free ~
You may not understand the movements of birds and rowing, but you still have to watch videos online to understand these movements.
The following is my fitness diary for more than 20 days:
On July 5, the first class was officially held to practice chest.
Warm-up 10 minutes. Let's leave now.
The upper inclined plate bench press is aimed at the upper chest, and each group is intermittent for one minute (looking for muscles to control the barbell).
The bird on the inclined board aims to sew 8 groups of small dumbbells (looking for the feeling of holding trees) (made on the inclined board)
Push-ups (wide grip group 4) enlarged the area of chest muscles.
Abdominal muscle tear has 15 movements in each group.
Jog for 20 minutes
On July 6th, six groups of back exercises started with warm-up pull-ups (plus protective lifts), with ten in each group and eight in the last groups (descending group) (the second quarter).
Boating on the gantry with a big barbell, bending over without hunchback, pulling back with a stretcher, each group 15, 6 groups (pyramid).
Abdominal muscle tears practice back movements, and each group runs at a variable speed for 20 minutes.
On July 7th, the cycling class lasted for 45 minutes. Two groups (each group 17) pulled several pull-ups with torn abdominal muscles to do back exercises.
Practice two heads and three heads on July 8 (third class)
Straighten the dumbbell arm forward, up and down 12, and then push the barbell up 12, and the middle ***6 groups will not rest.
Lie down and hold the stretcher, and roll up the lower abdomen, upper arm, lower arm and upper arm, with ten and thirty * * * groups in each group.
There were 19 abdominal muscle lacerations in three groups.
Jog for 20 minutes (all feet on the ground, try not to hit the ground)
On July 9th, I was very tired. I took a day off to do five groups of abdominal muscle tears.
On the afternoon of July 10, 50 push-ups (5 groups)
The coach rested and did pull-ups by himself (each group was exhausted).
Dumbbell side lifts (4 groups), 20 in each group, middle bundle of deltoid muscle.
Three groups (20 in each group) had abdominal muscle lacerations, with three pauses and 60 sit-ups.
July chest exercise 1 1 (Section IV)
8 groups of lower chest (descending method) parallel bars arm flexion and extension (protective lift)
The weight of the upper chest of six groups of upper inclined plate bench press (pyramid) has increased a lot compared with the first week.
Six groups of birds (with tensioners) are fully deployed.
Push-ups with four sets of wide handles
Abdominal muscle tear plus back exercises, 22 in each group.
July 12
There were 4 groups of abdominal muscle tears in the afternoon.
July 13
Practice by yourself, coach
Pull-ups 4 groups
6 groups of gantry back pulling and barbell rowing
Ertou 1 zu
Abdominal muscle tears in groups of 30.
July 65438, 2004 (Part 5)
Six groups of side lifts are exhausted.
Six groups of forward flat lift and push exhaustion
Abdominal muscle tears in two groups.
July 65438, 2005 (Section 6)
The pull-ups and handshakes of the six groups (due to the shoulder training the day before) were exhausted. The fourth group only did 10. In the fifth group, the coach made 17 after mobilization.
Six groups of straight rod pull-down exhausted their backs.
30 patients with abdominal muscle laceration were divided into two groups.
Thirty-minute variable-speed running
July closing 16. 17 and 18.
July 19 chest exercise (section 7)
Forty push-ups (wide) chest outer edge
Four groups of parallel bars arm flexion and extension (exhaustion)
Uphill bench press (six groups) (pyramid) can reach 1 15kg at most.
Flat dumbbell flying birds (six groups)
A group of patients with abdominal muscle laceration added static waist and abdomen training for one minute.
Run at variable speed for thirty minutes.
July 20th (excellent condition) (Section VIII)
Back training
Pull-ups (coach assisted) Six groups (forced times)
One-handed dumbbell rowing (20 kg) plus gantry rowing (super group) six groups
Two groups of patients with abdominal muscle laceration (the standard is, of course, 30 in each group) have a group of static waist and abdomen training.
July 2 1 day
rest
Shoulder training on July 22nd.
Side Lift and Sit-and-Turn Lift Dumbbells (Super Group)
Frame stretching (training deltoid posterior bundle)
Static training of abdominal muscle lacerator (group 1) (6 minutes)
July 23(rd)
Abdominal muscle laceration in the rest two groups
July 24(th)
Abdominal muscle avulsion group: 2: 30 push-ups with wide foot-hand spacing and 20 push-ups with ultra-narrow spacing.
If you don't practice in the gym, all the above actions will be replaced by push-ups with pads, and dumbbells will be used when stretching the gantry, which is also the practice of deltoid (shoulder) back binding ~ barbell pressure can be replaced by dumbbell pressure ~
To sum up, fitness seems cumbersome, and it is much better to enter the door (if not according to the standards of bodybuilders). It is important to use your head at all times and adjust your diet and training plan according to your own state ~ The only constant is that you firmly believe that your fitness will be successful ~
Seriously answered your question, I hope you and I can gain something ~ ~
By the way, winter is an excellent time to grow muscles. Athletes' winter training is to reserve their physical strength, so start acting now ~