The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: first, it is best not to eat pasta (steamed bread, bread, noodles, biscuits, snacks, chocolate, etc.). ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason why excessive intake leads to the longest fat meat (fat meat) and no gluten meat (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
174cm77kg Can you play basketball by jumping 40cm vertically? I like two positions best, one is the point guard and the other is the small forward. Although the position control requires a better ball, and there is no dream of two brushes to control the position, I think the small forward is higher than the position control. He has to help the center share the pressure, do some pick-and-roll for the defender, and often attack the small forward, so the ball can't be bad. Moreover, many teams in NBA design tactics centering on small forwards and guards. There is no pure center now. It's ok to be a defender with your height, but you can't be a small forward, but it depends on where you are. If you are in junior high school, that's enough. If you want to play basketball, you'd better play guard. If you only play basketball as an amateur and at school, it depends on the height of your team, but I still think it's good to play as a defender. The school janitor 174 is not bad.
Thin, 183cm, 65kg, seeking fitness methods. 10 km Don't jog, just run for 20 minutes.
It seems that slimming and shaping are all advertisements. Hehe, I have lost weight successfully. I hope you will lose weight as soon as possible.
I 173cm, weighing 65kg. I want to keep fit, gain muscle, lose fat and get in shape. Which of the three will be done first? Help fitness experts. Hello! I am a fitness enthusiast and have been exercising for seven years. I tell you with professional knowledge:
Bodybuilding is the best and most effective exercise to reduce fat! It is the fastest and most obvious exercise to gain muscle! The ultimate goal of fitness is shaping, that is, shaping people's beautiful figure.
Therefore, bodybuilding can reduce fat and increase muscle at the same time, that is, through bodybuilding, reducing fat will definitely increase muscle, and increasing muscle will definitely reduce fat.
Through persistent bodybuilding exercise, the purpose of shaping is finally achieved.
Respondent: Kindness and beauty, follow benevolence and righteousness.
Fitness and shaping hello.
First of all, if you don't practice professionally, your body shape won't change much. You should be thin, not fat, which will be more difficult. Fitness is to lose weight first, consume fat, then gain weight and strengthen muscles. If you want to practice, it will take 1 to 2 years to show it. For example, if you don't work hard enough before, you won't be able to finish practicing.
When you wake up in the morning, you lift the dumbbell, that is, you sleep on the bed, put the dumbbell flat on your chest, and lift it not too fast. After extending your hand, you pause for a while and then put it down. The process is not fast. Give it 20 times first to see if it is strong enough. If you are strong enough, take a rest and keep lifting until you are weak, as long as you feel that your strength is not enough. Then lift it up every few minutes. Don't mention it until the next song. In this way, depending on how strong you are, you can do more groups, preferably not less than 3 groups. It can be lifted at midnight at the earliest, or sooner or later if you work hard.
Usually, when you are free, you stand with a dumbbell, then your hands are naturally vertical, then you hold the dumbbell and bend your arms, then you put it down. This should be understood. Rest after exhaustion. Do more groups when you have time, but don't have time to do one group. Do more when you have time.
Push-ups are to practice the shape of your chest muscles, that is, to see if your chest muscles are large enough, and then do them. If you think it's fashionable and big enough ... consider it pulling. Push-ups are hard, hard to stick to, and the effect is not good. The second paragraph can practice your chest muscles well. Push-ups are usually done seriously 10 times, then rest for about one minute, and then do 6544. It's a little small, but it's hard to be serious, just take your time every time. Push-ups must not be fast, and they will not be effective soon. Stop down, stop up, stop down, it's hard. You can see that the protagonist in the action movie doesn't do push-ups very fast, just a few times. Push-ups are not a matter of quantity.
As for the arm stick, let's wait until you are strong. It's best not to practice. Many accidents are easy to hurt others and sprain. If you are strong enough, stay weak, and then rest for a few minutes before doing it. The amount this time is less than the last time, such as 30 for the first time, 25 for the second time, 20 for the third time or 15, and so on.
For abdominal muscles, it can be said that it is easy to practice, or it can be said that it is difficult to practice, because it depends on your living habits. You usually exercise more, eat well, not too much, but sleep well. This kind of person is particularly easy to practice and can do 30 sit-ups every morning. As for you, you are thin, don't worry, just stick to your chest muscles.
In a word, this article wasted a lot of my time, including more than half an hour. It's all about summing up my experience for several months (I'm quite successful, and I'm going to change my muscles soon), but it should be of no use to you. After reading it, you may do it seriously, but you should stick to it ... just like trying to be the first in every exam, you must work hard and don't sweat when practicing. Take yourself as the standard, there will be less hard work, more practice and less time. I got up this morning and practiced for 30 minutes to 1 hour. And after practicing for a few days, I felt tired, so I took a day off and did nothing. I will continue tomorrow. Then at this time, it is difficult to persist. Many people failed at this time. Fitness is the most important.
I am 176cm 65kg thin. How to keep fit is mainly based on strength training. Eat more beef and eggs, drink more milk, and work and rest normally.
Fat man fitness 25 years old 173cm 65kg (80kg in the past) How to exercise depends on how confused you were at the beginning, so I'll tell you, although I'm busy now ~
First, you should lose weight, not lose weight ~ It means that some people are as heavy as you, but their body proportions and muscle content are good, so people look very thin ~ So you can't stare at weighing scale every day, which will both dampen your confidence in losing weight and make no sense ~
Second, if you want to lose fat, how can you lose it? There are only two ways for people to reduce storage, one is to reduce input, and the other is to increase output. These two things must be done, but the premise is to stay healthy. People who don't eat at night have great determination and can persist for a long time, which shows that you have strong perseverance, but the effect is not good, which will make your body collapse. You can't treat yourself as a girl ~ So reducing fat depends on the exercise consumption of body muscles ~ The more muscle content, the easier it is to consume fat ~ ~ ~
Third, then, can you lose weight just by exercising? There is a very important biological problem here. How do people consume fat? First, you consume carbohydrates and glycogen in your body, then you consume fat, and at the same time, you also consume some muscles. So if you ride a bike and run as soon as you get up, you have to run for about 40 minutes to consume carbohydrates and glycogen in your body. Then it's your turn to get fat, but you are already bored. . . So everything is in vain. . . Therefore, the correct way should be to jog for ten minutes first, and then train for an hour or so with strength training equipment to practice muscles. When you are bored, it is also the time when your body's glycogen and carbohydrates are exhausted. Well, now is a good time to burn fat. Go running for half an hour. . . You lose fat super fast!
Fourth, we should still eat dinner, because after the afternoon exercise, we should add protein, milk, eggs, beef and so on. After the training. You can boil chicken breast in white water, which is very good. Only in this way can your muscles grow rapidly and your fat will be consumed more easily ~ you can't eat after 8 pm, but you can drink a bag of milk ~
Finally, fitness can't be quick and quick. So many people exercise, and people with good figure and physique are persistent after mastering the right methods. Most of them are in good condition for more than half a year. You should like your body shape change, not your weight ~
I'll give you a training plan ~ the idea is basically like this. The training plan has to be adjusted every month. ~ if you look at it, you will find that you have to practice your abdomen every day ~
First of all, if you want to practice chest muscles, you need a dumbbell with adjustable weight.
Warm up for ten minutes, run, leg press do some push-ups, and then.
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend their arms and stretch 3X8 under the chest (reduce the fat, refine it into square chest muscles, and make it with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscle tears (at first, you can start with leg lifting and leg lifting, and the contact time will increase a little)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~)6 groups should pay attention to the rest between groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
This is a comprehensive fitness program. If you think it is necessary to strengthen chest exercise, do more push-ups and sit high on the mat, so that your chest will be full and won't sag ~ do it every other day ~
As for the abdominal muscles: so many people will do sit-ups, why are so few people coming out of the abdominal muscles?
The intensity is not enough ~ I checked the video of abdominal muscle tearing on the internet and did it for half a year, from fat belly to eight-pack abdominal muscles ~
If you are determined to do this, of course, you can do less at first, but the movements should be standard ~ If you don't have this perseverance, you don't have to do sit-ups and waste time ~
27-year-old male 174, weighing 65KG. How to exercise? Haha, it's very simple. Because your height is 174CM and your weight is 65KG, which is lower than the standard weight. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touch the ground, run-up take-off and touch the ground every day (it can effectively promote the strength and beauty of muscles in all parts of the body, and at the same time improve their jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason why excessive intake leads to the longest fat meat (fat meat) and no gluten meat (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
19 years old 174CM 55KG Fitness has not gained weight for half a year, but lost a pound. Ask a fitness expert .. ~ Family Dumbbell Program
Chest and shoulder training:
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.
Double-headed and triple-headed 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.
abdominal muscle
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.
dorsal muscles
Dumbbell single-arm rowing: 8- 12RM (times) x3 group
Hard drawing of dumbbell bent leg: 8- 10RM
Plan at the club
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 of oblique 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.
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
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.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.