How to exercise to have a good figure?
One: Aerobic training plan: run 5 kilometers twice a week.
Two: strength training plan: (the intensity should be mastered according to your own situation) spend 10 minutes doing aerobic warm-up, and finally spend 5 minutes doing stretching and relaxation.
The first leg training day (high-intensity leg training is beneficial to hormone secretion) dumbbell squat 10- 15 (times) x3 group. 150m time 8 groups are very helpful for 100m running. Eight groups in 300m time are very helpful for 200m running. Then relax.
On the second day, chest training dumbbell chest push 10 times x3 group dumbbell wide chest 10 times *3 group dumbbell flying bird 10 times *3 group. Push-ups 20 3 groups
On the third day, back training dumbbell single-arm rowing: 10RM (times) x3 dumbbell bending leg hard pulling: 10 dumbbell bending leg rowing: 10 times *3 groups.
On the fourth day of shoulder training, sit on dumbbells and press 10 times (times) x3 to stand on dumbbell side lift 10 times *3 groups to row with dumbbells 10 times *3 groups.
On the fifth day, two sitting dumbbells bend alternately 10 (times) x3 dumbbell hammer bend 10 times *3 groups of external rotation dumbbell bend 10 times *3 groups.
On the sixth day of 3-head training day, one-arm dumbbell flexion and extension 10 times (times) x3 dumbbell flexion and extension 10 times *3 groups of narrow-grip push-ups 10 times *3 groups.
On the seventh day, abdominal training day, sit-ups were performed for 30 times (times) x3, leg lifts 15 times * group 3, and from both ends 15 times * group 3.
Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. From 5 pm to 8 pm, physical strength and endurance are the highest peaks in a day, the best time for exercise, which will achieve very good results and be quite beneficial to sleep.
Yes How long does it take to practice this figure? It should be five years, and I have to continue to eat and drink.
How long does it take to gain weight first and then gain muscle?
If you stick to it, it will probably be 1 year.
Remember, the strength needs to be constantly improved.
How long does it take to go to the gym to build your muscles and see your personal foundation? If the foundation is ok, it will take 3 months. If you are too fat, you will have more time.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.
Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);
Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);
Legs: squat, arrow squat, heel lift (6 groups each);
Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);
Back: wide and narrow distance pull-ups (try to do more than 10) and dumbbell rowing (4 groups);
Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days.
If you want to train obviously beautiful muscles, you must first look at your body shape ~ If your body shape is not fat or subcutaneous fat is not thick, you should persist in serious and hard training for about 3-4 days a week, plus correct and reasonable nutritional supplements and rest, and you can make obvious changes in 3 months; If you want to achieve very beautiful results, it will take at least one year. As the saying goes, Rome was not built in a day, right? There is no shortcut to fitness, only hard work+persistence+reasonable exercise and supplement can get a good figure;
If you want to develop abdominal muscles, you must first reduce subcutaneous fat through long-term aerobic exercise! Otherwise, thickening the waistline will be counterproductive; Sharpening the knife does not mistake the woodcutter; Correct exercise can get the fastest muscles and get twice the result with half the effort, so don't pursue speed, it is impossible! Sit-ups are also used to exercise abdominal muscles, which can be weight-bearing training. You can hold the barbell or put it behind your neck. Actions need to be standardized, and the number and weight will gradually increase with the increase of exercise days. Of course, there are many methods, such as lying flat and lifting legs, hanging legs on parallel bars and lifting legs on inclined plates. If you want to train the bottom two abdominal muscles, do more lying posture and leg lifts. Try to raise your legs for a while, and then slowly lower them.
That's all. If you want to practice fast, you should act quickly. More practice is the last word! I wish you success ~
How long does it take to get into this shape? One year is definitely not enough. It takes at least five years and must be exercised in the most scientific way. It is the most difficult to gain muscle, calculated by year.
Why are the arms thin? What kind of exercise? About how long will it take? Wow ~ ~ I always do this ~ ~ all because of my arms ... I suggest you try this fast arm slimming method like me ~ ~ Exercise is the best ~ No side effects!
1, take a dumbbell or a mineral water bottle filled with water or sand and straighten it from front to top and then back. Remember to do this next to your ear. Slowly put it forward and repeat this action fifteen times. When you finish, your upper arm will feel sour. That's right. Do it forty-five times a day, separately.
2. Lift the right arm, bend the left scapula behind you, press the joint of the right arm with your left hand, touch the left scapula, then lift it up and change sides from left to right. Do this 20 times a day.
If you feel sore at first, it means you have moved to that part. )
Besides, skipping rope can also thin arms and legs at the same time ~ ~ Eat more cucumbers, wax gourd, radishes, leeks and mustard greens, which will help to remove body fat and keep slim ... (* _ *) ... Hee hee ~ Come on ~
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How to shape a good figure? sports
Basketball, football
You can do anything. You can grow taller, too
The most important thing is to be more popular with girls, little brother! Hmm. How interesting
Sister is telling the truth.
My boyfriend is a person who loves sports.
Most boys should love sports, right?
Or learn to dance Latin! Good, too. It will make your temperament very good!
If I do 20 push-ups every day, how long will it take me to get in shape? Twenty a day is just a warm-up, which doesn't help. If you want to practice endurance running, it is most suitable. Fitness training is a systematic project. I suggest you run 5000 meters in the morning and evening, 20 push-ups in three groups and 20 sit-ups in three groups (you can reduce the amount appropriately but the movements must be standard). Muscle strengthening training once a week.