Many people are envious of seeing other people's muscles, but blind fitness will not only make them suffer, but also fail to achieve results. Today, I will share a fitness plan with you, which is not only simple and effective, but also economical, which is very suitable for students and novices.

Tools/raw materials

15kg dumbbell pair

Eggs, bananas, whole wheat toast

Methods/steps

The best time for fitness is generally from 2 pm to 4 pm. It is very important to choose a good time to exercise. Eat a banana and two pieces of toast half an hour before fitness and do simple warm-up exercises.

Starting in half an hour, don't exercise the same part every day. It is best to exercise every one or two days. Do push-ups on the first day and do three groups according to your own limits. Each group will reach the limit with an interval of no more than one minute. Then, make a group according to 80% of the limit. After half an hour, eat three boiled eggs and at most one yolk, mainly protein.

You can exercise with dumbbells the next day, but don't repeat the exercise part with the last part. No matter where you go, you should do 80% of your limit, and the rest interval should not exceed 1 minute. You should stick to dieting before and after doing it.

According to this method, the initial effect can be achieved in a short time, but this method is aimed at novice friends and friends with average economic situation, and the effect is sufficient, but if you want to advance to a higher level, you must find another way.

Matters needing attention

This method is fitness rather than strength training, and must not be confused.

Three points depend on practice and seven points on eating. Diet is very important.

After the muscles in the exercise area are sore, you can continue to exercise after the pain disappears.