Push-ups in 4 groups, each group 10-20 times.

Four groups of double gong arm flexion and extension, each group 8- 10 times.

Butterfly machine clip chest 8- 10 times in 4 groups (as an auxiliary)

Back: 4 groups of pull-ups, 6-8 times in each group.

Six groups of latissimus dorsi chest pull-down each group 10- 12 times.

Abdomen: Four groups of sit-ups, 20 times in each group.

Four groups of supine leg lifts, 20 times in each group, 1. Insist. By persistence, I mean exercise time. As a beginner, I think it takes three months to show the obvious effect of qualitative change exercise, so it is very important for you to persist in the first three months, brother; Secondly, keep exercising for three months, at least three times a week. Take three times as an example, and it is best to rest every other day. Don't put these three times together. Furthermore, it is advisable to keep the time of each exercise at about 90 minutes (the time here is related to the intensity, which will be mentioned below).

2. Instrument action. Beginners are eager for "meat", so all exercises will be blind, especially in the standardization and grasp of movements. Here are some suggestions:

A. the degree of muscle stimulation. Every movement should seek the best stimulation to the muscles, and the best is the congestion and swelling of the muscles. Only in this state can muscles survive and grow better.

B. strength. The 90-minute exercise time I mentioned above has a great relationship with the intensity of exercise, and the intensity depends on the rest time and load value between each group of instruments and the number of times in each group. On the basis of your correct and skillful movements, you can test it, for example, the rest time between groups is 30 seconds +75% weight+8~ 12 people in each group (the weight here refers to your maximum weight). Find the solution that suits you best, and the goal is the greatest strength without injury. Different actions can be tried without rest between groups, and the effect is self-evident.

C. injuries always revolve around bodybuilding. Make sure the action is correct, and the weight of the equipment does not exceed the maximum of its own weight, so as to reduce the chance of injury (how to recover the injury will be discussed below).

D. protection. If you find a certain weight difficult to handle, find an experienced person to protect you (preferably a coach), and the protection should also be experienced.

3. Action collocation and number of groups. I suggest you try the following combinations of instrument movements:

A. bench press (chest press with barbell), the foundation of the foundation is the heavy movement of large muscle groups. Suggestion: Push from the empty pole (20KG pole), increase by 5KG, and concentrate on feeling the contraction of chest muscles.

B. Pull-ups between arms > = 90 Suggestions: Do as much as possible. Order yourself one number at a time, such as 30 pull-ups. You can finish them in n groups, or one in each group. If you finished 4 groups of 30 last time and 3 groups of 30 this time, it means that your back muscles have improved. If you find it easy, you can load pull-ups (hang barbells).

(Hint: Pull-ups need a lot of forearm muscles, which can be assisted by pressure belts. It is best to exercise the forearm muscles, which is also very helpful for bench press. Visible through Bruce Lee's forearm)

C. get down. As important as bench press. Suggestion: Don't do squats with Smith machine, the weight change is the same as bench press. It's best to have protection when it's heavy. If you don't want to practice your legs, just think about the figure of the man in Aladdin's magic lamp. o(∩_∩)o ...

D. abdominal exercise. According to your weight and height, I judge that you have at least 6 abdominal muscles, so I give you the following advice: sit-ups on the inclined bench. The included angle between the inclined stool and the ground is 30 ~ 45 (greater than 45 will increase the burden on the waist and legs), each group is 25 ~ 30, and the rest between groups is 15 seconds! ! ! Try to complete three groups. Then hold a dumbbell or shoulder barbell bar to rotate the waist, the lower plate is stable, preferably 30 degrees, and fully stimulate the abdominal muscles.

4. Make a weekly exercise plan.

A. for the purpose of increasing muscle volume. The second month is more suitable. On the basis of high efficiency of all movements, if you can't achieve 6, it is appropriate to choose the weight of each group, and each movement has 3 groups.

B. Draw muscle lines for the purpose. It is suitable to exercise with dumbbells, and the number of each group is kept at 12~ 15, with 5 groups for each movement.

C. Cardiopulmonary function exercise. Essential exercise, don't ignore it, just ride a bike (real exercise mode), 40 minutes ~ 1 hour every day, medium speed.

5. Diet. At the current market price and muscle gain, I suggest you eat the following foods:

A. chicken. Cheaper than beef, high in protein content, 400-500g per day during exercise.

B. Eat tomatoes raw half an hour before dinner every day to improve the antioxidant capacity of muscles (reduce muscle soreness).

C if possible, 2 bananas a day, which can be eaten 1 hour before exercise 1 banana. It has the function of relieving fatigue.

D. boiled eggs are enough, and it is not recommended to eat them raw. If you don't eat chicken, it is advisable to ensure 4~5 eggs every day.

E.ginger You can put some ginger in your own cooking. Curcumin is good for muscle growth. O(∩_∩)o ... and curry is good.

F. nuts. Cashews are almonds, and 50 to 80 grams a day can be guaranteed.

6. Diet before and after exercise (important).

A. don't make yourself hungry before exercise. If you feel hungry, you can eat 200 grams of French fries (French fries are digested and absorbed quickly) or a banana half an hour in advance; If you exercise after meals, at least 65438+ 0.5 hours after meals (stomach digestion after meals, if you exercise, it will affect digestion and absorption and exercise effect).

B. After exercise, prepare your own cereal and fill it with boiling water. I personally think this link is very important. Its function is to quickly replenish the water and energy consumed in exercise, so that the body has the energy to organize muscle recovery and growth.

7. Injury alarm and active recovery after injury.

A. injury alarm. Refers to the feeling that the joints and muscles of the body feel uncomfortable during exercise. Such as compression pain, tension pain, etc. Once I thought I should stop at once. When the muscle congestion disappears, move the joints or muscles to judge whether you are injured.

B. Take the initiative to recover after injury. When I say active recovery, I mean some recovery methods relative to passive recovery sleep. Yunnan Baiyao can be used for both internal and external use, and cupping is also effective. When there is no pain in the injured part, find the minimum weight in the gym to carry out weight-bearing exercise, gradually increase the weight, and stop immediately if you feel uncomfortable.

8. Others

A. equipment and sports equipment are still needed. Vest, sports shoes, gloves, wristbands, towels, and a belt is also good when you have the conditions to squat. Among them, gloves are the most important, whether the hands are full of calluses and whether they are indecent.

B. Don't wipe your sweat and touch your face when exercising, because the equipment is male, there will be a lot of bacteria, strong muscles and acne, which women won't like. Off topic. . . At this time, towels are used. Wash your hands after exercise (not cleanliness).

C. If the instrument is not in use, please ask the user whether it is in use before use; If there are many people, practice together and communicate by the way; If someone practices in front of the mirror, don't pass between him and the mirror, which will affect others' exercise and yourself. Long-winded, o(∩_∩)o ...

D during exercise, the water consumption should be kept at 200~350ml. Drinking too much water will prevent you from completing your exercise plan.

Finally send you a word:

Fitness is not used to punish your body's imperfections, it is one of the ways to care for your body. Love your body, let it cooperate with you and experience the rich colors of life.