Side height 177CM, weight 70KG, too light. If you are a muscular or fitness instructor, your weight is too thin. 177cm, at least 75kg. You are a non-professional, and control it between 68 and 75 kg, as long as the fat is muscle. Aerobic combined with anaerobic exercise is enough.
Your weight, pay attention to your meals before and after exercise. Remember that it is 1 hour before exercise and within 30 minutes after exercise.
It's not the big muscles, but the strength that is the standard of health. And you need to cut off water and reduce fat two weeks before the game, which is very hard)
Increase muscle
-Not necessarily to the gym. (Pay attention to adding meals before exercise 1 hour and within 30 minutes after exercise)
Go to the gym 2-3 times a week, as long as it is regular. Please pay attention to article 3, information about diet. (Girls can reduce the number of times the second article is used. )
introduce
0 1. Aerobic exercise increases blood circulation. Consolidate the fitness effect, lose body fat, and colleagues also consume muscles (this is also the reason why running and swimming are easy to rebound).
02. Anaerobic exercise, increase muscle, muscle can increase metabolic rate (metabolic rate is that when the body is not exercising, it will naturally consume its own energy and fat every day. As long as the basal metabolic rate is high and there are muscles, it is a good body structure to prevent rebound)
03. Reasonable diet, increase protein, increase crude fiber and reduce fat intake.
(Add meals before and after exercise, pay attention to adding meals, skim milk, yogurt 200ml-400ml, whole wheat bread 150g, 3 slices, and 4 kinds of proteins without egg yolk).
Operation:
0 1.- Swimming is better with less injury, 30-45 minutes each time, before and after anaerobic exercise 15-30 minutes.
-Running, pay attention to ankle protection. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
-Let's go, get out of the car and watch your ankles. Every time 15-30 minutes, before and after anaerobic exercise 10-30 minutes.
02. Anaerobic exercise
-It's just muscle exercise, mainly to increase muscles. Consolidate the fitness effect. Start with the big muscles. Take your time. (Of course, if you have the conditions, you can ask a coach. Usually 150-200 yuan/class, 20 classes will be enough, and you don't need to ask the coach to practice every day. 2-3 times a week)
-After each anaerobic exercise, do aerobic exercise 10- 15 minutes. Of course, 30 minutes is the best.
03. Prescribed diet
Increase protein, increase crude fiber and reduce fat intake.
Eat more protein (throw away the yolk)
Eat more coarse grains and vegetables (recommended recipe: 30-50g of coix seed, 30g of dried yam, 30g of millet and 30g of lotus seeds, grind them into paste, or cook them into porridge instead of whole grains. )
Reduce fat, fried and smoked foods. Don't eat after 20 o'clock. If you are really hungry, use water and calorie-free fruit instead.