First: Know your own ability and master reasonable intensity.
First, self-test 1-RM, which is the maximum weight that can be lifted at a time.
Second: establish the purpose of strength training and make a plan.
To increase strength and muscle volume:
Each group was repeated 8- 12 times; 2-4 groups each time; Rest between groups for 2-3 minutes; The load is 60%-80% of 1-RM;
Third, understand the principle of exercise frequency and prevent injuries regularly and effectively.
Each large muscle group exercises 2-3 times a week, and the same muscle group exercises at least 48 hours apart. Choose different exercises according to different parts:
Fourth, understand all parts of the action and form a rich plan.
Body-wide recommended action:
Push-ups, sit-ups, sit-ups, sit-ups.
Recommended action for upper limbs:
Gym: biceps brachii trainer and triceps brachii trainer.
Abdominal recommended action:
Gym: Abdominal compression trainer, rotating abdominal muscle training.
Recommended actions for lower limbs:
Gym: kick trainer, prone leg bending.
When you are not in the gym, do 30 push-ups every morning and evening (do it twice if you can't finish it); Do 50 sit-ups at night; Do 50 squats in the afternoon;
Diet:
Breakfast: one egg, one apple, one cup of milk (250 ml), bread100g;
Lunch: one serving of beef (such as celery fried beef, beef guarantee 100g or more), one serving of vegetables (300g), one serving of bean products (such as bean curd soup or fried dried incense), and 300g of staple food (rice or noodles);
Dinner: a fish (such as braised crucian carp), a vegetable, a kelp (or seaweed) soup; 200g of staple food (rice or noodles);
Eat a white egg (or 20g beef jerky) around 10 am; Eat a fruit at 3: 30 in the afternoon;
Eat a glass of milk before going to bed;
Sleep:
Go to bed before 1 1 at night and keep sleeping for more than 7 hours. It is best if you can sleep for half an hour at noon.