As a beginner, it is very necessary to have a scientific fitness guide. My duty is to help you get into the room. First of all, you'd better cultivate and correct your living habits from the beginning of fitness, drink more water, eat more fruits and vegetables, don't overeat, don't stay up late, don't eat breakfast, don't smoke and drink, don't ~ ~ ~ ~, because since you choose fitness, you choose an active and healthy lifestyle, don't have those bad hobbies, and keep them all in your memory. All right, cut the gossip and get down to business! A complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing.