My fitness plan
First, their own situation
As far as my own situation is concerned, I am a relatively thin boy, with a height of 172cm and a weight of 54 kg. I am already a very thin boy, and my strength is very weak. Eat a lot every day, but you can't grow muscles. I love sports every day, but I only do push-ups and sit-ups every time, and I don't do much. This semester, I chose the equipment for bodybuilding, and I love to exercise. I have been exercising for nearly half a year, so I bought a pair of dumbbells and a pair of push-ups on the Internet, and practiced by myself after each class.
Second, fitness goals
Weight gain is above 60 kg; Muscles such as pectoral muscle, biceps brachii and triceps brachii can have certain contours; Enhance physical strength and quality
Third, diet.
Eat breakfast every morning, insist on eating an egg and a bag of milk every day; Eat more food at noon and evening to supplement protein; After every strenuous exercise, eat fruit to replenish the lost water.
Fourth, sleep.
Get up at 7:05 in the morning; Go to bed at noon 12:45 and get up at 14:00; Go to bed at 23:00 at night.
Fifth, exercise.
Before exercise, do some warm-up exercises for the parts you want to exercise, such as chest enlargement, standing in front of the station, moving some wrists and ankles, etc. Avoid unexpected situations such as muscle strain during exercise!
Noon:
Do 30 push-ups, 15 group, mainly exercise triceps brachii; 10 Sit-ups exercise abdominal muscles.
At night:
(1) Do 20 push-ups every Monday, Wednesday and Friday as a group; Use dumbbells to exercise biceps brachii, with the left and right arms 10 as a group. Dumbbell bench press 10 as a group, as a group; 5 dumbbell birds in a group, do two groups; (2) Run on the playground three times every Tuesday, Thursday and Saturday; Leg press;
Final paper on equipment bodybuilding
Pull-ups on the horizontal bar are done in groups of five. If there is still strength, a group will support 10 parallel bars and make a group; (3) On Sunday, insist on going to the gym; Squat, 10 group, do two groups; 60 kg, 10 pieces as a group, make a group; Sit-ups with back, 10 group, do a group, exercise waist muscles; 40 kg bench press, 10 as a group, as a group; Exercise your dissatisfied body parts.
You modify the details yourself.