Gym beginner program

My friend, your height and weight are basically the same as mine.

I 180, weighing 67KG, hehe.

First of all, I have had the slight clicking sound of my joints during exercise as you described.

There are two explanations. First, calcium deficiency requires drinking more milk and eating more beef and high-protein food.

Secondly, it will take some time to get used to sports at first, so will I, but after a while.

I think the muscles are very strong, so there is no such problem, but the weight of the equipment used must be

Don't hug too lightly, because it won't have a good effect. I have a lesson here that I practice hard.

But the action is not in place, so the effect is not ideal, and it is best not to be too heavy within the range that you can bear. Better be heavier. I believe you can find the right weight yourself, so I won't say much here.

What about the fitness plan? I want to make some suggestions for you to follow my class and practice better.

Going to the gym the next day can restore your strength and prevent yourself from becoming lazy.

Here I deliberately divide the parts of muscle practice, which is more reasonable.

I believe you will succeed, so let's divide the part to be practiced into the following parts.

1, chest 1000M jogging on the treadmill (warm-up is very important, which can develop the enthusiasm of the body and avoid injury as far as possible) A barbell with a proper weight pushes the chest * 6~ 10 in each group (I think I just started practicing from each side 10KG, and this should make rapid progress). Be sure to tighten your back and keep your shoulders level where your arms are raised. The rest interval should be about 5 minutes, neither too long nor too fast. The second proper weight of birds * 6 (lying on a stool with dumbbells, slowly descending to about 145 degrees from the top of the body, and then keeping it above the body). 6~ 10 in each group. Finally, relax on the treadmill with a jogging speed of 1000M, take a hot bath and go home to have a good rest (rest and diet are also important. It is best to keep a good sleep and eat more meat and egg beef at night.

2. 1000M treadmill with legs suitable for squatting * 6 (start with 100KG first, and then lose weight. I can only guess. Sorry, Ha) each group has 6~ 10. Weight is very important, which will put pressure on my waist. There is also a lesson here, that is, practicing squats is too hard, and your waist is a little strained. You can take it as a warning, but it is the same at the same time. If it is too light, it is better not to practice. Ineffective and suffering. Once mastered, practicing lifting (hamstring muscle) (that is, lifting the soles of your feet from the tips of your palms to your shoulders) will help improve your jumping ability. If you want to play basketball more comfortably, you can consider practicing more and the effect will be good. So you have to practice with the squats above. Suggestions don't have to be too heavy, give yourself a buffer and rest time. Finally, you can jog 1000m to relax.

3, back 1000M treadmill back puller suitable weight *6 groups each group 6~ 10 To tighten the back elbow, be sure to feel forward that the muscles between your hands are difficult to reach the designated position. It should be emphasized that because it is not in place, it may waste a lot of energy, so come on, the kind of equipment that can be aggravated by pull-ups

Appropriate load 20KG up and down (the greater the weight, the easier it is to pull, and try to reduce and increase endurance). If the gym doesn't have this kind of equipment, I suggest you concentrate on practicing the puller to make your key parts tired. Finally, you should jog and relax on the 1000M treadmill.

4. Exercise sit-ups on the treadmill, waist circumference1000 m. Tighten the waist to make the abdomen feel oppressive. Do 6 groups. Each group is exhausted. The rest time of each group is 10 minute. Walk around and have a drink of water to relax.

Finally, relax on the 1000M treadmill.

5. Shoulder This is where we need to practice most. It will look good when we put on clothes.

First of all, the barbell is lifted to a suitable weight (the kind that is lifted above the head) *6 groups, each group takes 6-8 breaks for 5 minutes. For example, lifting a dumbbell while lying down, slowly lowering your hand is even, just like pushing a barbell up like this || Come back-the horizontal line is the direction of the left and right hands, and the rest time for groups 6-8 is 5 minutes. Finally, practice the above actions alternately and relax after running.

What about the top one? I just casually said some of my opinions.

You can buy some muscle-increasing powder to help muscle growth in your diet (in the gym or online with friends who have experience in fitness). The champion card can be recommended to you for about 300~400 yuan, and you can stick to it for about 3 months. I think it is the same as raising pigs. If you practice hard, you will suffer more if you don't want to spend money. Therefore, if the economy permits, you can consider buying brewing in the gym every day, and then eating more beef and eggs a day. 1 ~ 2 Drink pure milk instead of yogurt. Go to bed early every day, and rest around 1 1: 00 if you are not busy. I promise you to practice hard, eat well and sleep well, and you will have a perfect figure. Finally, come on and stick to it.