How to make a fitness plan? Step 1: Self-assessment. Determine your fitness purpose, have abdominal muscles? Looking good in clothes? Know your own injury history and avoid secondary injury to your body during fitness. Find out your preferences, fitness is a long-term thing, and you should carry on the plan.
Step 2: Good eating habits and living rules. Eat, drink and sleep more. Fitness training is intensive, and it is very important to keep up with the diet and ensure excessive recovery. Unlike in the West, our food system contains less protein. Protein's supplement needs to be supplemented by eating protein powder. Protein powder is generally selected from abroad, such as muscle technology, Oportmont and so on. If you buy it, you can consider online. Pq fitness online.
Step 3: Choose a suitable training plan. 1, upper and lower limb training. 2. Regional training. 3. Whole body training. Step 4: Arrange the number of training movements. 1, develop absolute power. 1, develop absolute power. 2. Develop the muscle dimension. 3. Fix weaknesses.
How should thin people make a fitness plan? The main purpose of thin people's fitness should be to gain weight and muscle. Strength training is mainly carried out during fitness, and the training weight is gradually increasing. Eating and drinking more at ordinary times can achieve the goal of gaining weight and muscle. It is best to eat some muscle-increasing powder within two hours after exercise, because muscle-increasing powder can effectively gain weight and muscle. You can choose Muscletech's muscle building powder, which can be bought online and offline in PQfitness. Thin people usually eat more, drink more and rest more, don't be too tired, and develop normal work and rest habits.
How should thin boys make a gym fitness plan? You, like me, belong to the ectodermal constitution and are not easy to gain weight. Share my experience with you. People with this physique should choose the training law of heavy weight, low frequency, long displacement and slow displacement, and think about the parts to be practiced in their hearts. * * * Muscle growth, less aerobic exercise such as basketball. You can practice your arms more at the beginning of training, because only when your arms are strong can you pick up heavier dumbbells. If you eat, you can eat less and eat more. You can calculate the calories absorbed and consumed every day by yourself, and you can go to mint. The first three months are the peak of meat gain. Let's go
Height 179, weight 86kg, body fat about 25. How to make a fitness plan? First, control your food intake. It's not that I don't eat right away, but that I eat one bite less every day than the day before.
Try to eat vegetables instead of rice when you eat, but you must eat rice for lunch, as long as the amount is small.
Exercise insists on jogging for half an hour every day. It is most effective to take your time until others can keep up with your speed. It is easy to keep jogging without breathing. If your knees can't bear it, don't run every day. Instead, you can do aerobic exercise and dance with Duoyan Zheng for an hour every day.
After exercise, you must do a full set of stretching to relax your muscles, otherwise your muscles will obviously harden.
Usually, when you see the experience released to the public, you will follow a person to learn healthy exercise.
The most important thing, nothing can compare with, is persistence.
How to make a short-term fitness plan for winter vacation? I have a friend who is working out recently, and the effect is quite obvious.
He just went to the gym to experience it a few times.
Professional fitness instructors will make plans for him. Then stick to the card.
You don't have to make your own plans. Because it's not for exercise. So we lack professionalism.
Please help make a fitness plan! How can a girl with a body fat rate of over 7% go to the gym in one month ... haha, no, she can do it herself. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Ask me how to make a fitness plan! First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles.
Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups.
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Sit-ups 4 groups
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds. Do it as soon as possible after recovery, and the number of each group should be tired.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. If the diet is inconvenient, you can have a cup of protein powder just after practice.
Making a fitness plan is a persistent exercise, and there will be rewards if you pay ~ At the same time, if you have some auxiliary nutrients, you will get twice the result with half the effort. Let me help you make a simple plan. It's just a preliminary fitness shaping.
First of all, if possible, jog for 20 minutes before each exercise (jogging is because you emphasize slimming and shaping, so you can warm up if you gain muscle), and then do two groups of push-ups, 20 in each group, to achieve the warm-up effect and avoid injury during high-intensity training.
Monday: pectoralis major abdominal muscles
Push the lying dumbbell bird with the dumbbell tilted upward (a group of 8~ 12 times, each group 12 times).
Leg rest sit-ups sit-ups and leg lifts (30 times in a group, 3 groups in each group)
Tuesday: deltoid of biceps brachii
Sit down, bend your neck, bend your arms, and stretch (a group of 8~ 12 times, each group 12 times)
Wednesday: latissimus dorsi abdominal muscles
Rowing prone (8~ 12 times as a group, each time doing 12 groups)
Leg rest sit-ups sit-ups and leg lifts (30 times in a group, 3 groups in each group)
Thursday: deltoid thigh muscle group
Squats in front of the neck, on the side of the neck and behind the neck (8~ 12 times in a group, each group 12 times)
Friday: rest
After the cycle, five days is a cycle.
Note: You should eat some skim bread and oatmeal 30 minutes before each exercise to provide energy. Do not eat too much. After the fitness, you must fully * * * muscles to achieve the effect of relaxation. After 30 minutes of fitness, it is best to ingest some nutrients, such as creatine and whey protein powder. Others are not recommended. The key to fitness is persistence. Stick to it for 2 months and it will have an effect.
I hope you have a good figure as soon as possible ~
The question is very good and specific.
I only offer my personal views and opinions.
You can go outdoors if you want. What's the air quality in your city? Are the mountains near your home? If these two points match, you can climb the mountain.
Climb the mountain three times a week, and it takes more than an hour from the beginning to the end. After climbing to the top, do push-ups and sit-ups in a clean place (if it is not suitable, it is recommended to bring a mat or cloth, which is big enough and soft enough), and do three groups, 30 in each group;
You can basically achieve the effect you want. Note: There is a way to lie on your back. Watch it again online, or watch the video and ask a professional fitness instructor. To achieve good results, we need to add more. All right!