In college, besides running at night, I do push-ups in the dormitory, and occasionally go to the school gym in my sophomore year. I was quite thin then. In other words, my height is 184 and my weight is only 68.
It's new to contact the gym for the first time. In other words, the school gym is fully equipped. Every time I go, I sweat, and then I eat in the canteen. It was quite comfortable at that time, hehe! What impressed me most was that I bit my mosquito when I was sweating. I am very attractive to mosquitoes.
I was asked how to practice in the gym. Actually, that's just because I only have lines. They want to lose fat! I was a child at that time, and I really regarded myself as a great god!
Later, I graduated, successfully passed the examination of public institutions, and had more free time after work. I am a homesick person. I have two pairs of dumbbells at home. At that time, I had a little strength and decided to weld two dumbbells into a pair, but it was only 20KG! I also found a stone lock that Grandpa used to practice martial arts, weighing 50 Jin. After practicing for a while, I think it hurts my wrist. After that, I experienced a terrible thing, and then I decided to find a way to adjust my mentality and felt that I should regain my exercise.
Save some money and decide to buy a barbell. By learning the basic fitness knowledge, I know that if I want to gain weight, I need adequate nutrition and heavy stimulation! So I decisively found a dumbbell stool, a yoga mat and a set of 240 kg barbells online, which cost less than 1500! It's not enough to have a barbell. There is no barbell rack, so I designed a barbell rack myself. When designing, I put a horizontal bar on it to practice abdominal muscles and back muscles! Then I began to exercise in the real sense! Up to now, I have persisted for ten months and weighed 78 Jin!
I was very excited at first, because I seem to have built my own gym, but I gradually found that fitness is boring, and I need music and bloody videos to stimulate hormones and passion. I often watch some videos of Great God's fitness to stimulate my impulse to exercise, which is very useful.
If you feel bored, you can see how the great god of your ideal figure persists, which is much better. The biggest advantage of fitness is to adjust the mentality, unhappy at work, some trivial things and so on. After sweating, everything disappears and brings you a positive attitude towards life. People who love life are born, and you will find that you have gradually changed! How pleasant it is to bathe in the sun! Fitness also brings you a healthy body. I believe no one wants to get sick, take medicine or even be hospitalized. Fitness can avoid this!
I have been working out for ten months. Compared with my thin self, I have changed a lot and gained 10KG. My fitness goal is to exercise a symmetrical figure and lines.
The fitness plan at home has increased by 10 kg in 0/0 months-my recent fitness plan is like this (the interval between each group of movements is kept at 10-15s):
I think the combination of chest and back is better. Just combining two heads and three heads can give you an unprecedented sense of excitement! First of all, for a thin man like me, I have a little fitness foundation (I used to exercise a lot).
? 100 pound. Pull 10 times per group/2 times per group. This is to stretch your stiff back. Then there is the formal group of 140 lbs. 10 times/group times 4.
? Self-weight pull-ups 10 times/group times 4.
? For the lower back, I choose to row 1 10lbs 10 times/group times 4.
I think it's enough to exercise my back for a person with a well-proportioned figure like me.
? After finishing back exercises, I will exercise the lower chest muscles. The exercise effect of chest muscles is easier than that of the back, but if you want to have a solid chest, you still need the necessary exercise intensity.
First of all, I will make a 25KG inclined plate and make four groups, each group has 12 times. The completion of the standard tilting dumbbell flying bird action will stimulate your whole chest muscle to tear, laying the foundation for your next dumbbell and barbell bench press. The torn muscle can reach the state of super blood drawing under effective bench press, needless to say, you know!
After I fly the birds with dumbbells, all I have to do is 30KG, the same for each group 12 times, four groups. After the dumbbell bench press is completed, the next step is the weight barbell bench press. I'll do the inclined barbell bench press first, each group 12 times, which is also four groups. I chose to make a sloping plate instead of a flat plate first because the stimulation of the upper chest is more conducive to the growth of the chest muscles (which can also effectively improve the chicken breast). After the stimulation of the upper chest is completed, you can do flat barbell bench press. Here, there are 12 barbells in each group, four groups! Flat barbell bench press can effectively broaden the chest and enhance the thickness of chest muscles.
Finally, what we need to do is to create a perfect pectoral muscle suture without changing the thickness and width of the pectoral muscle. Here, I will take narrow distance bench press and narrow distance push-ups. Thirty times is enough, because after the anterior pectoral muscle exercise, the pectoral muscle will be squeezed in the state of blood drawing, and it feels very refreshing!
At home, the fitness program 10 has increased by 10 kg in 0/0 month-then I will spend ten minutes preparing my diet, and hankins will take a tonic with muscle-boosting powder, eat regularly, prepare eggs and steamed bread cheaply and easily, and sometimes add some milk when my body is congested and feverish. Then get these ready and my body will get cold. At this time, I will take a shower. After taking a bath, I will supplement my nutrition. Then I will lie in bed, do some weight-free movements for the mermaid line (I can also watch movies and TV while lying in bed), listen to music, and then go to bed on time (my exercise time is 9: 00 pm, because I go to work during the day and exercise for about an hour, and then I will take a shower, eat and listen to music at around 11: 00, at most.