? According to the weekly plan, focus on practicing some muscles on Monday, Wednesday and Friday, such as biceps, chest muscles and thigh muscles; Focus on other muscles on Tuesday, Thursday and Saturday, such as triceps, shoulder muscles, back muscles and calf muscles; Abdominal muscles are different from other muscles and can be practiced every day. The so-called heavy weight means that you can do a set of actions with one weight 10 to 15 times. For example, to practice biceps, you need to do dumbbell bends, and the weight of dumbbells needs to reach the level that you can do 65,438+05 times as best as you can. The number of groups refers to how many groups are needed for each action, usually 3 to 5 groups, and each group is 65,438+02 to 65,438+. Because muscles also need time to rest and grow, a muscle usually needs to contact him every other day. Don't use too much weight and too many groups at first, otherwise your body will be too much to eat and will gradually increase with training.
? Protein powder should be drunk within half an hour to two hours after training. During this period, the body's demand for protein has reached its peak, so it is best to supplement protein during this period.
? Seeing that you say so, you should not be short of money. You should go to the gym to exercise. There are many fitness equipment in the gym. If every piece of equipment says and every movement is written down for you, I can't finish it at night, and I may have to copy and paste it for you. The equipment in the gym has instructions for use, and some people practice there. Just make more friends and communicate more. The most important thing is to thoroughly implement the plan mentioned above, drink protein powder to supplement protein on time, go to bed early at night and ensure adequate sleep. This is my photo. I'm still trying. Come on!