First of all, talk about the problem you eat. Regular and quantitative diet is the key to muscle growth. You can't do it on your current diet. You don't eat enough.
It is definitely impossible. In other words, muscle growth is inseparable from energy growth, and you can't train hard.
In addition to your training, the weight of 177CM 56KG is too thin, and the standard weight should be controlled at around 70-75kg.
So you should focus on changing the ratio of muscle to fat in training.
Let the muscles have more fat and less fat. As for what to practice, first of all, it depends on your body shape, strength level and exercise conditions to comprehensively arrange your training plan and diet plan.
You can ask me if I need help.
I hope you base yourself on science and step by step.
I am a fitness instructor, and as important as exercise is rest and diet after exercise. Rest is easier to understand. As long as you don't often stay up late after training to get enough rest for your muscles, you can make your muscles grow rapidly. In terms of diet, please eat more foods with high protein content after training, such as fish, beef and beans. Vegetables and fruit carbohydrates are just right. For bodybuilders, the most taboo food is high in salt and fat, so we just need to pay more attention to these two aspects.
By the way, I also give you a fitness and muscle building plan, I hope you can be satisfied:
1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is beneficial to muscle exercise)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Four groups of sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Lift the legs for 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sitting posture x 10- 12 times 4 groups.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
The rest between groups is 1 min. The rest time between two exercises is 3-5 minutes.
Ask someone to help me make a fitness plan. Simple method:
Keep running every morning and slowly increase the amount. Don't slow down until you run 2000 meters in one breath.
When you see my answer, do one push-up every day, five times a day, until you can do it 100 and don't stop to rest. 100 days later.
Do squats twice a day, 30 at a time. Remember to get up and down quickly. If you squat slowly, it won't work. You should feel alive. Add 65,438+00 squats every week until you do 65,438+000 squats at a time.
Sit-ups, similarly, twice a day, each time 30, weekly increase 10.
Cultivate sports hobbies, play basketball, play football and practice sprinting.
Eat more protein-containing foods, plant proteins and animal proteins.
Complex theoretical methods:
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second regional muscle training. If high-intensity strength training is carried out, the interval between two regional muscle trainings is not enough, especially for large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements.
Also, check the essentials of bodybuilding online. These people specialize in building muscles. Reading them will certainly deepen your understanding of muscle growth.
Fitness plan, ask fitness experts for help! I suggest you look for the teaching video of street fitness online. I just write the plan for you, you may not understand it, and every fitness plan is different from person to person!
Ask a fitness expert to help me make a fitness plan.
Help make a summer fitness plan 1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Lift the legs for 4 groups x 15-20 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Abdominal roll of fitness ball 4 groups x 15-20 times.
Leg lifting and belly rolling in 4 groups x 15-20 times.
Reverse belly roll 4 groups x 15-20 times
Traditional belly roll 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training:
Four groups of dumbbell rowing with one arm x 10- 12 times.
Four groups of dumbbell bent legs were hard drawn x 10- 12 times.
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training:
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
Please help my father make a fitness plan. Playing badminton or table tennis can make you sweat without getting bored.
Skipping rope and cycling are not suitable. Morning running also needs him to gain weight.
So just play badminton or table tennis. You can also take your mother.
You can make an appointment with your father's colleagues or friends. If you want to be alone, you can choose to walk.
I wonder if you agree?
Ask a fitness expert to help me make a personal fitness plan and personal suggestions. Fitness is my own ideological struggle between diligence and laziness. If you are lazy and swim against the current, you can't practice for a few days. You are diligent,/kloc-your body changes in 0/5 days and becomes a superman in 30 days. The plan is as follows:
Resume aerobic exercise before 15 days.
1.6:25 Get up and wash, eat early and rest for 40 minutes.
Go jogging at 2.7: 05 15 minutes.
3. Get used to pulling a few pull-ups when passing by a place with a horizontal bar.
4. Go home to wash your face and go to work from home.
Wash at 5.2 1: 30.
6.2 1:3 1 Start continuous sit-ups, 20 at a time. Complete the interval for 30 seconds, and then do it three times.
Start continuous push-ups at 7.2 1:45, 20 at a time. Complete the interval for 30 seconds, and then do it three times.
Go to bed at 8: 22: 30. Remember to check your body shape every three days.
/kloc-Do more aerobic exercise in 0/5 days.
1.6:25 Get up and wash, eat early and rest for 40 minutes.
Go out at 2.7: 05. Come on, jog 15 minutes.
3. When passing the horizontal bar, pull up first, in groups of five and two. Complete the interval for 30 seconds, and then do it three times. .
4. Go home to wash your face and go to work from home.
Wash at 5.2 1: 30.
6.2 1:3 1 Start continuous sit-ups, 60 at a time. Complete the interval for 30 seconds, and then do it three times.
Start continuous push-ups at 7.2 1:45, 60 at a time. Complete the interval for 30 seconds, and then do it three times.
Go to bed at 8: 22: 30. Remember to check your body shape every five days.
After 30 days, continue to increase aerobic exercise.
1.6:25 Get up and wash, eat early and rest for 40 minutes.
Go out at 2.7: 05 and run 15 minutes.
3. When passing the horizontal bar, pull it up first, 20 at a time. Complete the interval for 45 seconds, and then do it three times. .
4. Go home to wash your face and go to work from home.
Wash at 5.2 1: 30.
6.2 1:3 1 Start continuous sit-ups, once 100. The completion interval is 90 seconds, and then do it three times.
At 7.2 1:45, continuous push-ups were started, 80 at a time. Complete the 60-second interval and then do it five times.
Go to bed at 8: 22: 30. Remember to see if there is any change in body shape every ten days.
Congratulations, yes, it should be compared with the superman before he was born!
Help me make a fitness plan? Chest muscle exercise
Chest muscle exercise method bench press: the exercise site is the chest rib of pectoralis major, which can reduce the excessive accumulation of fat in * * * and enhance its elasticity. Inclined bench press: the exercise site is the clavicle of pectoralis major and the depth of pectoralis minor, which helps to expand vital capacity. Lie on your back on a bench or a wooden board, and the angle of the reclining board is 45-60 degrees. Bend your elbow and hold the dumbbell into two * * *, the upper arms will naturally separate, the back muscles will tighten, and the chest will stand out. Inhale, contract the pectoral muscles, extend the arms, and lift the dumbbells until the arms are completely straight. After the pause, the breath falls and the dumbbell returns to its original position. Do this action continuously, chest out. Supine arm pull-ups, exercise parts: latissimus dorsi, deltoid muscle and shoulder joint. Lie on your back on the bench, lift dumbbells with your arms straight on your legs, tighten your back muscles, hold your chest, hold your breath, slowly lift your arms along a semi-circular arc and then put them down until they are in line with * * * *. Exhale slightly, inhale, and at the same time, restore your arms along the original arc, exhale, and continue to do so. Chest enlargement on supine position: the exercise position is basically the same as that of bench press, but it is better for fully stretching pectoralis major and expanding chest cavity. You can lie on your back or recline. * * * Similar to bench press. Hold the dumbbell with both hands, straighten it, inhale deeply, and hold your breath to slowly extend your arms to about 120 degrees below your sides, so that your chest can be fully extended. Then contract the brain muscles and restore the preparation posture. Do this action continuously. Push-ups: There are many exercise parts, mainly pectoralis major, upper arm and forearm muscles. Hands shoulder-width, prone, hands fulcrum behind the vertical line of shoulders, legs straight, toes on the ground, head up, waist tightened, abdomen closed. Exhale, bend your arms and lower your body at the same time. Pay attention to the shoulders in front of the palms, the abdomen should be tightened all the time, and the chest should not be adducted. Do this action continuously. At the beginning of this movement, because the strength of the chest muscles and arms is small, you can support your hands on a certain height to practice, and then support them on the ground to practice. In order to increase the difficulty, you can also pad the foot pad or tie the dumbbell with a belt and practice it on your back. The exercise of chest muscles is a step-by-step process, and persistence is very important. Only by paying a certain amount of physical strength can we get good results. If you feel that the effect is not obvious, you should carefully check whether your actions are accurate. Pay attention to the exercise area, try to tighten the muscles when they contract, and try to relax when they relax. Action should be rhythmic, speed should be steady and slow, and breathing should be natural. Inhale when you exert yourself, and exhale when you relax. When you start training, you should change from easy to difficult according to your physical health, and then do supine exercise after your physical fitness has improved. The weight of dumbbells also depends on physical strength. You can choose 1- 1.5 kg at the beginning, and then gradually increase the weight of 0.5- 1 kg once or twice. Exercise every other day, every 30 minutes to 1 hour, and do 3 groups of each movement, each group 10- 15 times. After several months, increase the amount of exercise according to the situation. Exercise in the morning before breakfast; If it is night, it should be two hours before going to bed; Only exercise after meals 1 hour, and eat 30 minutes after exercise. With the increase of exercise, the nutrients intake through food should also increase accordingly. For fat people, they should eat less food containing starch, fat and sugar, and the intake of protein can be maintained at the original level or increased, and eat more fresh vegetables. Thin people don't have to be strict about food varieties, but they should increase their food intake.
Ask a fitness expert to make a fitness plan! Your weight and size are very standard. `。 I lost a little weight. It's hard to exercise.
Get up at 6: 30 in the morning, do 30-50 individual lifts first, mainly exercise latissimus dorsi 1-2 months. You find that you are dressed in fashion. . I always insist on running 3000 meters after sitting, mainly to exercise my leg muscles and wear pants, especially sitting in 150-300 sit-ups at night for a month, and I will have 6-8 muscles in my abdomen. . My 8 yuan now. And I haven't done it for two or three years, and there are still muscle blocks. . Very tired. `。 If you can keep doing this for half a year, your figure will be perfect.