There are many ways to get fit why do you prefer square dancing

Like me, I don't like square dancing. Most of the audience of square dance is over 40 years old. The younger ones still choose to go to the gym. Muscle training can be referred to as follows:Diet: meat, fish, milk, beans, eggs are rich in protein, increase muscle needs is protein, in the three meals you can eat more of this kind of food; you can take a small amount of food, each meal should not eat too full. Exercise and diet between the interval of 30 minutes to 1 hour, and 30 minutes after exercise absorption better than usual. If it is inconvenient to eat normally you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle building powder first to gain weight). If you choose these things, you can take a look at pqfitness, after all, there are physical stores. Choose some reliable suitable for yourself. The muscle-building powder or protein powder can be eaten 30 minutes after exercise

Bodybuilding theory uses RM to indicate the highest number of repetitions that can be done consecutively with a certain load. For example, if an exerciser can only lift a weight five times in a row, that weight is 5RM. a beginner can do a load of 8 to 12RM, with about 8 to 12 reps per set. Rest no more than one minute after each set and no more than two minutes after each movement. Warm up for 10 minutes before doing the following exercises, you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, push-ups do about 20);

Biceps: dumbbell one-armed curls, bent-over lifts (6 groups each);

Legs: deep squats, arrow squats, heel raises (6 groups each);

Triceps: dumbbell bent-over arm extensions, narrow-distance push-ups, dumbbell behind-the-neck arm extensions (4 groups each);

Back: pull-ups (try to do 10 or more), dumbbell rowing (4 sets of each);

Shoulders: push-ups, front planks, side planks (4 sets of each);

Abs: supine leg raises 4 sets.

Abs do to exhaustion or 15 to 25 per set. Rest time after each set is 20 to 30 seconds. Abs are practiced about 3 times a week. The first day to work on chest and biceps, the second day to work on legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice four days a cycle

Adjust it a little more according to your own conditions