1. Go to the gym once a day, warm up on the treadmill for 20 minutes, and then do the following anaerobic exercise. After anaerobic exercise, you can run on the treadmill at variable speed for 40 minutes, that is, run fast for a few minutes, jog for a few minutes, or get on an elliptical machine or bicycle, not less than 1 hour, medium and high speed! Always maintain a medium-high speed and persist in pain and fatigue. Don't steam sauna after exercise, usually eat more white meat and vegetables and less pork. Personally, I don't recommend eating protein powder, but to be honest, if you eat protein powder, the effect is really obvious, but once you don't get enough exercise, protein will accumulate in the body and form stones.
2, go to the gym every day, don't talk nonsense about going 2-3 times a week, if you really have muscles, go at least 5 times a week.
3, Monday: practice chest (upper chest, middle chest, lower chest) exercise bench press, just get used to it first, find a friend to protect you after one month, and lift the weight.
4. Tuesday: practice your shoulders, because although you practice your chest on Monday, your triceps will be very tired, especially for beginners. Therefore, the muscles of the big shoulder will not cause too much burden to the three heads.
Practice back on Wednesday or Thursday, and take a day off in the middle, because this will give your shoulders time to recover.
6. Connect your arms on Friday, including biceps and triceps.
7, Saturday or Sunday, practice forearm, calf and leg muscles, and properly match chest bench press, which mainly plays a role in congestion. You can have a day off in the middle.
8, abdominal muscles, don't be lazy, practice every day, if you want to develop abdominal muscles within three months, then sit-ups should be at least 125 every day, and lower abdominal leg lifts should be at least 100 every day. After two months, my waist began to hurt, and I couldn't reduce the pain if I wanted to practice my abdominal muscles.
9. All exercises should be grouped, such as bench press, with one * * * for each group 12 and 4-5, and the interval between each group should not exceed 1.5 minutes. This is only a part of the middle chest ... 25 abdominal muscles in each group, divided into 5 groups, and the interval between each group is less than 1 minute.
10, the correct way and action, go to the gym and ask friends who exercise together, don't be embarrassed, otherwise the effect will be greatly reduced! Come on! I hope I can help you!