The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: You can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise, squatting, etc.), which will affect your body shape and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection, technical essentials, precautions, self-defense martial arts routines, etc. of physical exercise, and then carry out specific exercise and implementation. Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, personable and personable situation in less than three to five years, so that your wife, children, beautiful girls and handsome guys will like to be around you. Wouldn't it be better?
Wish you success!
I am 24 years old. My height is 180 and my weight is 100 kg. Now I have started to exercise in the gym. I will get used to it. Hang in there and I lost 15KG of fat! Actually, it's not that hard to stick to it. You can be "lazy" at first, and gradually like sports will consciously extend the exercise time. Don't force yourself to practice, the important thing is that you like it.
Over 40 years old, height 166cm, weight 80 kg, began to go to the gym to exercise 3-4 times a week, seeking a fitness plan. I really appreciate it． Hello, my friend, I'm a fitness instructor, and I'm glad to answer your question.
You can't eat too much before fitness, but you can't eat on an empty stomach. You can eat bananas and milk, and you can exercise for 40 minutes to an hour after meals. Moreover, diet is very important, muscles need nutrition to grow, and they should eat reasonably! Here are some suggestions for you. If you want to shape, you can't eat greasy things, and try to reduce the intake of animal oil and beer. My coach cooks without oil, but eats lean beef and chicken breast! The most important things are vegetables and fruits. Because you sweat a lot, you will lose a lot of vitamins and calcium, so I don't recommend you to use some supplements such as protein powder at the beginning.
1 Warm-up exercise lasts about 15 minutes, which can make your body sweat slightly.
2 Strength Training Week: Target Muscle: Action: Number of Groups: Quantity: X Group
On Monday, the target muscle: chest, action: six groups of flat dumbbell flying birds, five groups of flat dumbbell bench press and six groups of push-ups.
On Tuesday, the target muscle: back, action: single-arm dumbbell rowing 7 groups x 12, leaning dumbbell rowing 5 groups x 12, straight leg hard pulling 6 groups x 12.
On Wednesday, the target muscles: shoulders, movements: dumbbell lift 5 groups of x 10, bird bend 5 groups of x 10, single arm lifting dumbbell: 5 groups of x 12, rowing upright: 5 groups of x 12.
On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single arm bends 3 groups of x 12, narrow bench press 3 groups of x8, one arm neck and back arm bends 3 groups of x8, and back arm bends 2 groups of x 12.
Friday target muscles: legs, movements: three groups of scissors squat, four groups of straight knees, two groups of leapfrog, three groups of leg lifts and three groups of supine hip lifts.
On Saturday (single), the target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10, flat dumbbell bench press 3 groups x 12, belly roll 2 groups x exhaustion, belly roll 2 groups x40, bell lift side.
Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 2 groups of X exhaustion, one-arm dumbbell rowing for 3 groups of x 10, bending dumbbell rowing for 3 groups of x 10, straight leg hard pulling for 3 groups of x 12, belly rolling for 2 groups of X exhaustion, and waist turning for 2 groups of x40, sideways.
Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
My height 1.76, weight 220kg, age 17. I am going to the gym to exercise this month, and I need a detailed plan urgently, and tell me that quality is not quantity, but health is the most important. Remember this sentence first
1 10KG， 176CM。 You are overweight. The standard height-to-weight ratio of China people should be:
Standard weight = height cm-105, so your standard weight is 71kg; ; Overweight 39KG.
The key is to do two things well: spread your legs and shut up.
First, do a good job in pre-exercise preparation activities; This is very important. If you do strenuous exercise without adequate preparation, you will get hurt, and this kind of injury will make you owe a lifetime debt. So, where do you want to exercise, be prepared; As long as you exercise, you must prepare for the activity, remember!
Second, empty-handed expansion kit chest muscles (this is a warm-up activity)-then do 15 push-ups-relax your arms, and then prepare-then do 15 push-ups (30 per day is enough, there is no need to do more, but it must be of high quality);
Third, get up and exercise your waist and buttocks. After doing warm-up activities, do 20 sit-ups-get up and exercise-and do 20 more (still don't need to do more, but each one should be of high quality, get up slowly and be in place, otherwise it won't work)
Fourth, get up and do relaxation activities and warm-up activities-use 5KG dumbbells to open two groups of chest expansion, 10/ group; Relax in the middle. Be slow and in place;
5. Move your waist and hips, lie flat, hold each other with your hands, put them behind your hips, and keep your lower body still. Try to lift your upper body slowly until you can't move any more. 10/ group, do two groups, and do relaxation activities in the middle. This kind of reverse sit-ups has a good exercise effect on the lumbar muscles, that is, it is necessary to persist;
6. After relaxing, hold a dumbbell of 10KG vertically with both hands (be careful that the dumbbell should be vertical, which is too far apart when holding horizontally with both hands, which is not good for shoulder muscles), bend over and lift the dumbbell vertically with both arms, and then lift the dumbbell to your chest with 10/ group (the waist is still bent), and make two groups, relaxing in the middle;
7. Relax for two minutes and go jogging/brisk walking for sixty minutes.
Let's talk about diet control first:
Eat the emperor's breakfast, the people's lunch, and the beggar's dinner-the meaning needs no explanation.
For breakfast, milk, egg white (no egg yolk), fruit and bread (no more than two pieces) are recommended.
For lunch, lean meat (or chicken and duck), cucumber, tomato, fish (you can eat more) and staple food (no more than two or two) are recommended.
Apple and milk are recommended for dinner (no staple food)
You can drink boiled water and mineral water all day, and don't drink or eat snacks, especially puffed food.
Ensure adequate sleep, 8 hours/day, minimum, don't stay up late.
The boy weighs 85 kg and is 190 cm tall. How to exercise? Wow, very healthy.
I think the best exercise in school is running. You can run in the morning, jog, accelerate, hurdle and so on.
Sit-ups and push-ups are very simple in the dormitory, which is very helpful for practicing small muscles.
You can also use your equipment.
If you have time, you can go to the gym to practice barbells and other professional equipment. Those strength and physical training are long-term.
Hello, I weigh 85kg, am 185, am 17 years old. How to exercise when you go to the gym for the first time in summer vacation? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 25, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection, technical essentials, precautions, self-defense martial arts routines, etc. of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable and general situation, so that beautiful handsome guys like to be around you. Wouldn't it be better?
Wish you success!
I am 2 1 year old, weighing 90kg, and my height is1.77m.. Can I go to the gym? Must be able to,
Your situation will take effect in a few days,
Height 179cm, weight 94kg, age 30, just went to the gym, how should I exercise? Generally warm up on the treadmill 10-20 minutes, then stretch your chest and shoulders, and then do strength exercises. I'll give you a training schedule, which can help you build up your body and build up your muscles.
It is suggested to know the formal training methods of movements through surfing the Internet or books.
Or you can hire a fitness instructor. A coach can help you avoid detours. Although the cost is a bit expensive, it is still more cost-effective than the time, energy and money you spend on detours.
Training schedule:
Divide the whole body muscles into three parts and train in a three-day cycle.
Monday: come back, two heads
Tuesday: chest, three heads
Wednesday: shoulders, legs
Thursday: come back, two heads
Friday: chest, three heads
Saturday: shoulders and legs
The calf and abdominal muscles can be practiced every other day.
Chest:
Plane Smith bench press 4* 10- 12
Tilt up dumbbell bench press 4* 10- 12.
Parallel bars arm flexion and extension 4* 10- 12
Rope clamp wardrobe 4* 10- 12
Back off:
High drop-down 5* 12- 12
Barbell rowing 4* 10- 12
Boating 3* 12
Legs:
Smith squatted in front of the machine 7* 10- 12.
Leg lift 4* 10- 12
Directional four-strand and two-strand instruments, 4 groups each, 10- 12.
Jogging 10 minutes
Two heads:
Crank bending 5* 10- 12
Sit in dumbbell bend (for internal measuring head) 5* 10- 12.
One-arm dumbbell bend 4* 10- 12
Three heads:
Smith machine narrow push 5* 10
Barbell arm flexion and extension 5* 10- 12
Sitting dumbbell bent behind the neck 5* 10- 12.
Bending dumbbell bend 4* 15
Straight rope velvet 4* 15
Shoulder:
Smith recommended 5* 10- 12 behind the neck (in front of the neck).
Dumbbell push 5* 10- 12
Before dumbbell 4* 10- 12.
Dumbbell side lift 5* 10- 12
Dumbbell bend over and lift horizontally 4* 10- 12.
Abdomen:
Oblique downward (load) for abdominal distension 5* 10-20.
Sit-ups 3 groups
Leg lifting with load 4* 10-20
Lower leg:
Smith heels 6* 10-20
Specific actions can be found in various channels, so I won't go into details here.
17 18 years old can I go to the gym? Yes, the best exercise age is 18-20 years old.
The following are our suggestions for your training plan.
The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
Four groups of double gong arm flexion and extension, each group 8- 10 times.
Butterfly machine clip chest 8- 10 times in 4 groups (as an auxiliary)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
Plan for the third day: same as the first day.
Plan for the fourth day: the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
In short, fitness is also a challenge to perseverance, and it is important to persist.
Ask for a weekly fitness table. I am 172 cm tall and weigh 50 kg. I have dumbbells and supine boards. Plan: Training every Tuesday, Wednesday, Friday and weekend.
Tuesday, Wednesday and Friday: Push-ups in 5 groups, 30 in each group; 5 groups of dumbbell bending (each group 15kg), each group 10- 12 times; There are 2 groups of sit-ups, 30 in each group.
Weekend: 8 groups of push-ups, 30 in each group, dumbbell bending 10 group,10/2 group, 4 groups of sit-ups, 30 in each group,
Persistence is very important.