Every time you go to the gym 1-2 hours, you can make 1-2 sets of various fixing devices, and the weight you can bring is more than 15. Each group earned 15. But don't touch barbells and dumbbells, just touch those big fixtures. The instructions are posted on the general instrument. If not, directly ask the tour coach how to use it, which is their necessary task.
After practicing once, you can choose a treadmill or an elliptical machine to do aerobics. The speed of the treadmill slope or the resistance of the elliptical machine depends on your own physical strength, but you must ensure that it is more than 45 minutes, 1 hour.
Aerobics can also choose the spinning class or aerobics class provided by the gym.
After a month, if you can insist on going five times a week, basically your body has been partially exercised and has a certain physical foundation. The following are the key training plans and diet arrangements for reducing fat and shaping.
The first is diet. During your whole training period, whether it is half a year or a year, the diet arrangement is the same. Less oil, less carbohydrates (simply rice and flour), a lot of green vegetables and high-protein lean meat, fish and shrimp.
Let's talk about the number and weight of exercise first. The weight of each action choice is the weight you can do 15. Do 6-8 groups for each movement, each group 15. This is the so-called small weight, multiple groups and multiple times. This kind of strength exercise is specially designed to reduce fat (that is, lose weight). Aerobic exercise can make muscles have obvious lines while consuming body fat, but it will not increase a lot of muscle mass.
There are two weekly fitness programs that suit you. One is the five-day traditional chest. Back; Shoulder; Arm; Leg skills, one practice is three days. I can only write down the name of the operation for you. Please go to Tudou, Youku or Baidu Video to search for video tutorials with action names. There are many of them.
Five-day plan
Monday: chest barbell bench press, barbell oblique bench press, parallel bars arm flexion and extension, dumbbell bird
Tuesday: Pull-ups and cross-backs, dumbbell rowing, curved bar barbell rowing can be done every other week.
Wednesday: Shoulder Smith pushes the dumbbell aside, lifts the dumbbell to the front and leans against the dumbbell bird.
Thursday: Bend the priest's stool with two arms, bend dumbbells alternately, hold bench press with three narrow hands, and bend and stretch the steel wire on the supine arm to press down.
Friday: Leg squat, leg flexion and extension, leg lift and leg heel lift.
A plan to go for three days
Day 1: chest barbell bench press, barbell bench press, parallel bars arm flexion and extension, dumbbell bird, rest for 5 minutes after chest exercise and start to exercise triceps brachii. The action is to press the supine arm flexion and extension wire.
The next day: pull the dumbbell up with the back pull-ups and cross the back, and row with the curved bar barbell. You can do a hard pull every other week. After the back exercise, you can start to exercise biceps after 5 minutes. Choose a curved bar barbell to bend the priest's stool.
Day 3: Shoulder exercises begin in 10 minutes. Take action. Smith barbell pushes the dumbbell to lift the dumbbell horizontally, and then lifts the dumbbell bird horizontally.
If you can go for four days, practice your legs and shoulders separately.
Finally, aerobic, aerobic at this time, you should be able to persist for 45 minutes. Start aerobic exercise after strength training every day, whether it is running, skipping rope or elliptical machine, it takes 50 minutes. If you can't insist, one can be aerobic for 25 minutes and the other can be aerobic for 25 minutes.
Come on, practice, you're still young, and you can achieve the desired effect after practicing for half a year!
At first, use light weight and correct movements, otherwise the muscle lines will not look good. You can consult the coach of the gym more.