What is a fitness trainer's fitness plan?

Some people are not satisfied with their weight or physical condition, so they want to do some exercises and strengthen themselves. Some people who want to lose weight want to achieve a healthier weight loss through exercise and fitness. However, many people do not understand how to develop a reasonable fitness plan. The following editor has asked a fitness coach to develop a fitness plan.

Get up around 6 am and run for at least 20 minutes. Exercise in the afternoon, at least 3 times a week.

1: Abdominal muscles: I personally think that my abdominal muscles are pretty well trained. But I still have to persist. Do it 3-4 times a week, but training abdominal muscles is different from other muscles. It has to be constantly stimulated, so you have to exhaust yourself every time to achieve the effect. The interval in between should be about one minute. Do about 6 sets. The best way to train abdominal muscles is to do sit-ups, 100-200 each time, 20-30 as a set, and at least 5 sets. The specific situation depends on personal situation. You can add some weight appropriately, such as holding a dumbbell or a discus and placing it behind your head, which will be more effective.

Push-ups can also work your abdominal muscles. Remember when exercising you must not do it all at once until you are tired. Do it in groups to be effective. Generally, do about 100 each time, divided into at least 5 groups, depending on your own situation.

Hold on to a high place with your hands so that your body hangs vertically in the air. Use your waist and abdomen to lift up so that your legs are 90 degrees with your upper body. Be careful not to shake your body and don't exert force on other parts of the body. This can also be done in groups.

2: Chest muscles: Lie flat and lift a barbell. The weight depends on your own situation. 10 per set, 3-5 sets each time. Push-ups, 30 per set, do 3-5 sets. 3:

Dumbbells, arm strengtheners, and pullers should also be done in groups, 3-5 groups according to your own situation, 50 dumbbells in each group, 15 arm strengtheners and pullers in each group.

4: If you have too much fat, you should stick to aerobic exercise. Running is very effective in reducing excess fat and making your muscles show better.

5: Pay attention to high-protein and high-fat diet. The peak of protein intake is about half an hour to one hour after each exercise. Pay attention to eating high-protein foods. Do the above points, and persevere, I believe you will achieve your goal.

The peak of love 2008-08-05 20:01 Report the answer

1. In terms of exercise: Thin people should do aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require full strength to complete, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent exercise results.

When thin people do bodybuilding exercises, it is best to participate in less sports, especially endurance sports, such as long-distance running, football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, don't do activities that consume too much energy.

The above fitness plan is generally suitable for most people and is a healthy plan that can effectively lose weight and keep fit. However, if you want to achieve real results, you need long-term persistence and hard work, so that the effect will be more obvious. However, it is not suitable for everyone, so if you really want to develop one that suits you, you can consult some professionals.