1
If you have no fitness experience, I suggest you choose the fitness training institution in the nearest city, choose the one with the lowest cost and the shortest registration time, and then learn by yourself after getting started:
2
The main purpose of registration is to standardize exercises. Don't try to hold dumbbells, horizontal bars and other fitness equipment easily. If there is no coach's guidance, irregular exercise can easily lead to muscle asymmetry, and later your figure will be out of proportion and your whole body will be ugly. Remember.
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Fattening plan
1
Generally, the coach will make a scientific schedule for the students who have been taught privately, and then the students will follow the coach's plan. In fact, the coach's plan is not very mysterious. In short, it includes two points:
Diet plan
Fitness program
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Diet plan
1
1: Drink milk+boiled eggs in the morning.
2. Have lunch as usual. I felt hungry at work in the afternoon or ate two snickers 15- 16.
You can eat some bread or something after work, and then go to the gym.
4. After the fitness, a big bowl of Chongqing beef noodles+milk+eggs (if you can't finish it, it means that you don't have enough exercise).
5: When you get home, eat Snickers if you want, and sleep if you don't want to eat.
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Fitness program
For a week, I didn't have a fixed amount of exercise. As long as I sat down once, I felt very tired, and my muscles were obviously sore and swollen.
The first 1 day-leg: divided into 4 groups, each group15;
According to your own conditions, you can increase your exercise weight every time. You must believe that you can break your limits. This is very important.
The next day-chest: divided into 4 groups, each group15;
Day 3-Brachial muscle (3): Until there is no strength.
Day 4: Rest
Day 5-Running:
Day 6-Abdominal muscles: If you can't do it, do two more groups.
Day 7: Rest. This is a step-by-step method. Fitness fatigue increases. Protein and meat fiber must be ingested in food, which can supplement muscle strain after exercise (we feel sore). The process of repair is the process of gaining muscle and weight.