If you want to keep fit, you need money, leisure and perseverance. Being rich means buying some nutrients. If you want to pursue short-term results, you can take some protein powder, but you should take it within 30 minutes after practice. Long-term use has some side effects, but taking it for three months is absolutely no problem. Eat more protein, fish, eggs and beef, eat a banana or a snickers bar before strength training, and replenish protein and carbohydrates in time after training. Drink a bag of milk before going to bed at night to avoid excessive drinking at night.

Leisure means that you can't be tired often, physically and mentally exhausted, and it is difficult to grow muscles without a good rest. The so-called three-point practice, three-point eating and four-point sleeping all talk about the importance of rest. Just doing some aerobic exercise. Finally, we must have perseverance. Like you, your strength won't be great at first, so don't worry about the weight, you'd better be light than fake, and your movements should be standard. Protein and carbohydrates should be supplemented in time.

Specific method

Warm up for ten minutes, run, leg press do some push-ups, and then.

Flat barbell/dumbbell bench press 4X 12 chest circumference (barbell can thicken chest muscles, dumbbell can fully expand chest muscle area).

Inclined barbell/dumbbell bench press 4X 12 upper chest

Up-sloping barbell/dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle (birds are very important, watch the video online).

The parallel bars arm flexes and stretches 3X8 under the chest (it must be done 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 muscles are torn (this is a super classic, there is a video on the Internet) (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 ~) Take a break between the six 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

Personally, I suggest practicing three days a week. As long as you insist on being an abdominal ripper every day, and then fully exercise on the day of exercise, you can get immediate results.

Especially the abdominal muscles, so many people practice in the gym, few of them are lying there, pushing their breasts, and as a result, their breasts are not small and their stomachs are quite big.

Insist on abdominal muscle tear. The belly is three months old and six abdominal muscles are six at six months old.

Now I'll give you two winter tips. First, do chest exercises on your back twice a week. It is said that big muscle groups can't practice together. It's summer now, and winter training should focus on weight. The so-called winter training is a good time to grow muscles. Practicing chest and back together can make your chest muscles feel full of tears ~ practice chest first and then back ~

Another point is the rest between groups. I suggest you change it to 40 seconds. If you want to flush your chest muscles in a short time, it's very unusual.

The so-called extraordinary people do extraordinary things, achieve extraordinary work, gain weight and shorten rest time.

Others, such as nutritional rest, you should pay attention to yourself, supplement protein, and keep it up ~