Muscle strength training plan reference: I suggest you train every other day
The best time for fitness is from 3 pm to 9 pm.
Reference of muscle exercise plan:
One: Cardiopulmonary Function Training Plan (Reference): (Don't worry about losing weight when running, the improvement of cardiopulmonary function is conducive to the growth of muscles all over the body).
Twice a week. 20 minutes each time (not too long). The distance is 3-5 kilometers. Heart rate is controlled at 220- 80% of age.
Two: strength plan reference:
Warm up for 5- 10 minutes before each training.
RM: The maximum repetition value means that, for example, 8- 10RM means that you want to select a set of weights, and the weights can be repeated at most 8- 10 times).
During training, the rest between groups is 60-90 seconds, and the rest between movements is 90- 120 seconds).
The first day of chest+triceps training
(1) dumbbell chest push10-12mx3 group
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(2) dumbbell bird 10- 12RM x3 group.
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(3) Parallel bars arm flexion and extension x4 group (try once in each group)
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
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(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
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The second day back+biceps training
(1) dumbbell single-arm rowing: 8- 12RM (times) x4 group.
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(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
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(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
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(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
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Day 3 Leg+Shoulder Training Day
(1) Dumbbell Squat (with dumbbells on both sides of the body) Group 8-10RM (times) x3
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(2) Dumbbell scissors squat 8-10rm3 group/upimg3/2005/117/000200025.gif.
(3) Sprint 50m X4 times (if convenient)
(4) Standing dumbbell press 10- 12RM (times) x3
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(5) Standing dumbbell side lift 10- 12RM (times) x3
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(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
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Rest on the fourth day: repeat the training content of 1, 2 and 3 on the 5th, 6th and 3rd.
The abdomen can be practiced every other day: 3 movements are recommended.
Kneeling 15-20RM (times) x3
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Oblique abdomen 15-20RM (times) x3
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Touch your toes 15-20RM (times) x3
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Three: weight gain diet plan reference:
Breakfast: 250ml milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
Extra meal: a banana
Lunch: staple food 200g, meat 150g, vegetables 150g, and appropriate amount of fruit.
15: 00 Taking protein powder (20g of 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.
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17:30 after training, taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.
Dinner 18: 30, staple food 200g, meat 200g, vegetables 150g, and appropriate amount of fruit.
Meal at 20:30, one fruit, two pieces of bread and three egg whites.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).