One muscle a day: for example, Monday, chest, every movement should be done fully, and breathing should find a good rhythm. One group 12, five groups of one project, each group will have an interval of 2 minutes, and then change the movement or weight (weight from low to high and then to low), for example, after bench press, practice rising or flying birds on the table.
Come back the next day;
On the third day, shoulders;
The fourth day, weapons;
Legs on the fifth day;
On the sixth day, systematic aerobic exercise;
The above is the basic plan;
1. Now it is a supplement to the above: exercise a muscle every day, rest the muscle for 48 hours, exercise 1 hour for 20 minutes every day, exercise anaerobic exercise every day (Monday to Friday) before and after running (2000m), and combine anaerobic and aerobic exercise!
2. Nutrition: Diet after practice: 5 eggs (eat all, yolk must be eaten! And eat it within half an hour after practice), a catty of chicken breast (or 1 catty of beef), eat more vegetables, supplement water and calcium tablets.
It is recommended to start practicing at 4~5 pm and take a shower after 20 minutes.
3. Don't hold a mobile phone for fitness, be serious, don't talk to people around you, you can ask a personal trainer about your movements, which is very casual.
Abdominal muscles are divided into deep and shallow layers. If you want to look good, I think you must bite your teeth! ! !