2, chest: flat bench press (sitting chest press).

3, legs: barbell squat (Smith squat).

4. Shoulder: barbell pressure (dumbbell pressure).

5. Arm: barbell bending (dumbbell bending).

6, abdomen: sit-ups (sit-ups).

Training remarks

1, training three times a week, the next day, each time about 1 hour, practicing the whole body, one action in each part, one action in brackets, three groups, 8- 12 times in each group, with an interval of 2 minutes and an interval of 30-60 seconds between groups. Exhale when you exert yourself, and inhale when you relax.

2. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Using equipment with freely adjustable weight for training can make muscles better cope with the resistance generated by equipment.

3, because more muscles can participate in sports, when doing movements, whether it is lifting or putting down, we must control the movements, so as to concentrate and avoid borrowing.

Diet:

Eat less and eat more meals, and eat more eggs, milk and meat in moderation.

The daily recipe is

Protein is moderate, with low fat and high carbohydrate content. The ratio of the three main nutrients should be about 25∶20∶55. The staple foods such as steamed bread, noodles and rice, as well as sweet potatoes, oats and potatoes, are very high in carbohydrate content, which can be used as the first choice.

Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.

? Sleep aspect

It is best to sleep for 8 hours every night and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness.