The most important thing for beginners to exercise is to master the movements, which will be aggravated appropriately after a week or two. Mastering these movements is helpful for muscle growth. When doing movements, don't pursue heavy weight, but focus on the muscles you are practicing. If you don't feel hard, it is too heavy. Need to lose weight, this should be grasped by yourself, and adjusted by yourself during training. Rest between actions 1-2 minutes, rest between groups for 30-45 seconds. Don't exceed this time, otherwise it won't work. Like I said, I feel like drawing blood after every time, which is very cool.

A four-week exercise plan:

On Monday, practice chest three-headed, chest five: supine push, upper oblique push, lower oblique push, butterfly clip chest, sitting posture push chest; There are 5 groups in each movement, each group 10- 15, and the last group will be exhausted if they master the weight. Three heads and two heads, fixed arm pull-down, back support, 3-5 groups for each movement, each group 10- 15, and the last group 15 will be used up.

Practice your back on Tuesday, and your back muscles are bigger. The latissimus dorsi was exercised 3-5 times, with 5 groups in each group, each group was 10- 15, and other muscles were exercised 2-3 times, each group was10-5. Other points are the same as Monday.

Rest on Wednesday

Practice shoulder and double head on Thursday. Shoulder 4-5 movements, dumbbell side lift, forward lift, bird prone, dumbbell pressing in sitting position. 5 groups for each movement, each group 10- 15. 2-3 movements in the second head, 5 groups for each movement, each group 10- 15.

Exercise your legs and hips on Friday. There are 7-8 movements of the leg (2 movements of the fourth and second thighs, 1 movement of the medial and lateral muscles of the calf, and 1-2 movements of the calf), and each movement has 5 groups 10- 15 movements. Hip 1-2 movements, 5 groups for each movement, 10- 15 for each group.

Rest on Saturday

Zhou tianxiu

The above does not include abdominal training, and the abdominal fatigue resistance is high. You can choose to practice every day, practice every other day and master it yourself.

For the above training plan, it is best to prepare two sets of movements, alternately using the first set of movements this week and the second set of movements next week. And the weight should be increased according to your own ability.

This plan is applicable for 3 months, after which it needs to be re-planned.

In addition, you need to replenish your physical strength one hour before training, recover your physical strength after training (just eat a banana), and add protein and others for about half an hour (250ML of milk and 3 eggs, because you can eat egg yolk because you are thin, and people who exercise normally don't eat egg yolk).

In terms of diet, be careful not to eat too much at a time, 8 minutes is enough. If conditions permit, four meals can be arranged every day. Attention, fitness is a protracted war, so don't rush for success. Strengthen abdominal exercises, roll your abdomen, sit up and touch your knees. You can practice every day.