I have been a fitness instructor for a year and a half, and the landlord 172 is now 76KG, which is basically a normal figure. Is losing weight much bigger than before? The amount of muscle and fat in the body has a certain relationship with the size of bones. It is suggested that before making a weight loss plan, you should do a bone tolerance test to know your most suitable weight.

In addition, there are different types of gym training. Judging from your requirements, I suggest using equipment for training. In the process of instrument training, absolute strength training is the main thing.

I suggest you divide the whole physical training into several blocks: shoulders, chest, back, waist and abdomen, legs. These four parts are the four major muscle groups of the human body, each of which is related to other muscles of the body. Taking these four muscle groups as the main training objects can achieve twice the result with half the effort.

Specific training suggestions are: one part every day, chest, legs, shoulders and arms in turn. Strength training is basically about 14- 18 per group, which is doubled.

Second: aerobic exercise for 20 minutes, rest for 15 minutes, and add 20 minutes to end the training.

Third: Rest for 6 hours every day and keep the habit of taking a nap.

Fourth, add barbell bench press (middle part of pectoralis major+three branches)+barbell upper inclined plate bench press (upper part of pectoralis major+three branches)+dumbbell lower inclined plate bench press (lower part of pectoralis major+three branches)+instrument butterfly clip chest (inward shaping and tightening of pectoralis major)+three auxiliary exercises.

Fifth: Non-contact sit-ups of lower inclined plate (front of abdominal muscles)+Non-contact side sit-ups of lower inclined plate (both sides of abdominal muscles)+Backflip bird (back muscles)+instrument rotation (front of abdominal muscles).

Sixth: prone load hook leg (four legs+inner thigh)+barbell squat (outer thigh)+sitting posture equipment kick (lower leg+outer thigh)+equipment load heel lift (lower leg).

Seventh: Eat only fruit and yogurt for dinner, add some green tea, and keep five glasses of water during the day. Achieve a balanced nutrition and avoid rebounding after no exercise.

This is my advice to you. At the same time of exercise, related muscle tissues are also improved, such as the second and third humeral heads. You don't need to train alone, just exercise large muscle groups such as chest and back, and help strengthen them.

There are several points to pay attention to: first, the most vulnerable and difficult parts to heal in gym training are knees, waist and elbows, so we must pay attention to protective measures, and heavy objects must be protected by personnel. Second, the number and frequency of training groups are 8 ~ 12 for each group, and 3 ~ 5 groups are appropriate for each movement. Thirdly, the effect of influencing the weight guarantee can be used interactively through the golden pyramid principle and the inverted golden pyramid principle. Fourth, agree that muscle groups should have at least two exercise cycles of 72 hours. Fifth, the exercise sequence of large muscle groups should be prior to that of small muscle groups (for example, chest muscles should be exercised first, and then triceps brachii should be exercised). Sixth, three-point rest, three-point diet and three-point exercise.

Safety first, exercise actively, achieve a balanced nutrition, and avoid rebounding after not exercising. I wish the landlord good health.

Pro: I wrote for a long time and rewarded some gold coins. thank you