Suitable for aerobic exercise before 9 am and after 8 pm, that is, running, swimming or race walking. Don't take a bath within 0/2 hours before fitness to avoid insufficient glycogen supply.

2: 30 pm to 5: 00 pm is an excellent time for fitness.

Daily diet:

Eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, don't eat pork! Don't eat greasy cooking! Don't drink carbonated drinks!

Eat lunch 65438+ 0.5 hours before fitness, mainly eat energy-supplementing foods, such as fish, chicken, beef, high-sugar fruits and so on. After half an hour of fitness, eat protein-rich food that is easy to digest immediately to gain muscle! This is the key! Eat beans, egg whites, (cooked soybeans and egg whites are excellent supplements! ) digestible protein such as milk, fish and chicken.

Attach a fitness schedule.

every day

1. The standard forehand horizontal bar pull-ups must reach one group 10. Do 4 groups, and train the triceps brachii of latissimus dorsi for less than 40 seconds in the middle of each group.

2. Standard chest micro-touch push-ups, one group must be able to do 30 push-ups, and each group should pause for no more than 40 seconds to train the pectoralis major waist and abdomen muscles.

3. Dumbbells. You must watch the video. I can't explain these movements. Do you know what arm verticality is? The correct training of biceps brachii is that the big arm is always perpendicular to the ground and the forearm moves up and down between 30~ 120 degrees, so that the muscles will not relax. A group of 20 dumbbells 15KG made 4 groups, and each group stopped for less than 40 seconds to train biceps brachii and forearm muscles.

4. Slowly squat in a group of 50 to do 4 groups, and each group pauses for no more than 40 seconds to train thigh muscles.

These are some suggestions for beginners since I have been working out for 6 years. The fitness effect is also periodic, generally 90 days, that is, 3 months (the muscles in various parts are wide and the back is fan-shaped).

The fitness cycle is 3 months, or 90 days. Train strictly according to my quality and quantity every day.

But you must train strictly according to the quality I set! About the first two weeks, you can't reach the training amount I said, but in the third week, you will fully adapt.

When you are eager to increase your load, your fitness will be on the right track. There is no shortcut to practice, but you must stick to it! Come on!