breakfast

Breakfast is the most important thing. After a night's sleep, the body is in urgent need of nutrition At this time, nutrients can be well absorbed, so there should be enough protein and carbohydrates. If you don't eat breakfast, you will die. Wake up with a big glass of water, then make breakfast and eat a few meat buns+self-ground soybean milk (including walnuts, peanuts, sesame seeds, etc. ) +3 eggs (only 1 yolk).

lunch

Eat as much as possible, but don't eat too much. For example, 2 bowls of rice+1 chicken chops+1 regular cooking+1 vegetarian dishes+1 bowl of soup, 20 yuan can solve it; If it really doesn't work, you might as well bring your own box lunch back to the company. Students at school have a general canteen.

Add meals in the morning and afternoon

I usually have a lunch as a snack, which is 10 in the morning and around 2 or 3 pm. There are eggs, potatoes, cherry tomatoes, dried fruits and other items. Some people say that this kind of lunch box has too much starch, which makes it easy to bloat after eating. I suggest you try it yourself and choose a meal that suits you.

dinner

Almost like lunch. Change the chicken chops into fish chops and stir-fry for a change. Usually go to eat at 5: 30, then go back to the company to work overtime until 7: 00, and then go to the gym to work out, which is almost digestible.

night snack

That is to say, when I go home from fitness, around 9: 00, I will eat 1 banana and 1 protein powder first, and then I will serve a bowl of jiaozi myself.

Dumbbell Muscle Strengthening Fitness Program for Thin People

The first day of chest+triceps training

(1) dumbbell chest push10-12mx3 group

Exercise: On the supine stool, knees are bent, feet touch the ground, barbell is held on the back, grip distance is slightly wider than shoulders, arms are straight, head is straight, and neck is straight. Inhale and slowly lower the barbell to your chest. When the barbell gently touches the chest, push the barbell up and exhale at the same time.

(2) dumbbell bird 10- 12RM x3 group.

Practice: lie on a flat stool and support the ground with your feet. Push a pair of dumbbells to your chest, palms facing each other. Keep your arm slightly flexed and slowly lower the dumbbell along the arc until your upper arm is flat with the ground. Stop for a while, then the dumbbell returns to the starting position along the same arc, and repeat.

(3) Push-ups 15-20 (times) x4 group

Practice: arms down, hands keep shoulder-width (slightly wider) lumbar spine naturally straight posture; Hands are parallel to the top of the head, all parts of the body are propped up at the same time, elbows are bent to the outside of the body, and the body is lowered (flat and straight).

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

Exercise: Sit on a stool with your feet flat on the ground. Hold the dumbbell with both hands. As for the upper part of the back of the head, the palm is facing up. Keep your upper arm close to your ear, keep it vertical, slowly bend your elbow and put the dumbbell back. Extend your forearm upward and lift the dumbbell until your arm is almost straight.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

Practice: Stand with your knees slightly bent, bend naturally, hold dumbbells, keep your upper arms close to your body, and bend your elbows 90 degrees. Inhale, straighten your arms and exhale.

Back+training the next day

(1) dumbbell single-arm rowing: 8- 12RM (times) x4

Practice: palm inward, raise dumbbells with one hand; The other palm and knee are supported on the bench, and the distance is about 12~ 14 inch; Grab dumbbells and stretch your arms to prepare; Try to lift the dumbbell to the highest position and keep the elbow facing back; Raise your arms and keep your bodies close together.

(2) Wide grip pull-ups: 8- 12RM (times) x4

Practice: Hold the handle or horizontal bar with both hands. The distance between hands is about 1.5 to 2 times the shoulder distance. The lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and lifted.

(3) Narrow grip pull-ups: 8- 12RM (times) x4

Practice: Hold the handle or horizontal bar with both hands, the distance between the hands is almost the same width as the shoulder distance, the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and raised.

(4) Bending: group 8- 12RM (times) x3.

Practice: Sit on a stool with the upper body leaning forward. The elbow of the bell bearer rests on the upper third of the inner thigh of the same side, and the forearm forms a 45-degree angle with the thigh. You can bend the forearm directly, or you can turn your wrist to the best contraction angle while bending, stay for 1-2 seconds, and then return to the preparation posture.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

Practice: stand up straight or sit, keep your arms straight and droop naturally, hold dumbbells in your hands, and the tiger's mouth faces forward. At the same time, the two upper arms lift dumbbells around their elbows to bend, and the upper arms and forearms tighten hard, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Practice: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. Bend a hand-held bell to your shoulder. Then slowly put it down and bend the bell in the other hand. Turn your hands alternately.

Day 3 Leg+Shoulder Training Day

(1) Dumbbell Squat (with dumbbells on both sides of the body) Group 8-10RM (times) x3

Exercise: Hold the bottom of dumbbell with both hands and stand on both feet. Move your legs, keep a distance greater than shoulder width, and bend your knees slightly. Your toes should be outward. Bend your knees slowly and lower your legs until your thighs are parallel to the ground. Mainly use the heel to bring the body back to the starting position.

(2) dumbbell scissors squat 8- 10rm3 group

Practice: Hold dumbbells with both hands, naturally hang them on both sides of your body, stride forward with one leg and stand upright with your upper body; Squat straight until your thighs are parallel to the ground. (Note: the front knee should not exceed the toes) contract the quadriceps femoris in the front leg.

(3) Sprint 50m X4 times (if convenient)

Exercise: sprint must be fast to make muscles fully active.

(4) Standing dumbbell press 10- 12RM (times) x3

Exercise: stand at attention, hold your chest and abdomen, and hold the barbell with both hands, slightly wider than your shoulders. Lift the barbell to the shoulder, palms outward; Push the barbell up in front of your face until your arms are straight over your head; Then, walk slowly along the original road and carry it on your shoulders. Say it again.

(5) Standing dumbbell side lift 10- 12RM (times) x3

Exercise: Stand up straight with your legs and hold dumbbells with both hands; Chest, abdomen and buttocks; Hold the dumbbell over your shoulders, palm forward, upper arm at 90 degrees to your body, and elbow at 90 degrees. Straighten your arms, slowly cross your head, and lift your elbows up and inward along your ears; During exercise, the muscles in the front of the shoulder are tight and slowly recover.

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.

Practice: first stand, hold the dumbbell with both hands, then slowly lift the dumbbell, the arms must be parallel, lift the dumbbell to shoulder height, and try not to bend your elbow.