In fact, many people have a misunderstanding in sports. They think that they can be strong after a few months of exercise, and some people can be muscular in a few months. That's because he must have practiced before, and muscles have memory function. Although he hasn't practiced for a long time, he can return to his former appearance after a month or two of intensive exercise (that's what I did). This misunderstanding lies in the word "persistence"! Keep exercising for a month or half a year every day, otherwise you will lose confidence. That's not persistence. It is best to exercise once every three days, and the effect is good after three years.
I don't go to the gym, but the effect of exercise is by no means worse than that of the gym coach. The key is persistence, and we should look at it for a long time, instead of exercising for several months every day.
My height is 1.73 and my weight is 65 kg. I 10 years unchanged, waist circumference 2.2, absolutely inverted triangle. I am not satisfied with any coach. In my opinion, don't be a muscular man, just like Donnie Yen Bruce Lee.
You don't need to eat anything that promotes or catalyzes muscle growth, just eat normally.
1. Push-ups 100, three groups of 40.30.30.
2. Lie flat and touch your feet with your hands directly above your body for 20 times.
3. leg press for 2 minutes
4. Stretcher 40, two groups of 20.20
5. One-legged squat 10/ leg, ***20 times.
6. Press the back key for 2 minutes.
7. Run in the same place with high legs, 50 times in one group and 50 times in two groups.
8. Free punches, 200 times
9. leg press 2 minutes
10. handstand 1.5 minutes, two groups 1.5 minutes.
Practice with sandbags a week later.
I suggest you don't need to go to the gym. I spend less than 10 years in 200 yuan (except eating and drinking). It costs more than 1000 a year to sign up for a gym. It mainly depends on your perseverance, and you can achieve your results without spending much money at all.