本人男,23岁,175CM,体重68KG,求一个入学者的详细健身计划!复制的闪。越详细送分补分

2025-03-02 05:57:59
推荐回答(4个)
回答1:

这是在家就可以锻炼的计划
我每天都练一遍
不需要任何器械

【建议傍晚做】
跳绳 500下
跳完后 休息5分钟

俯卧撑

5组

一组20 动作一定要标准 做不了这么多的话 适量减少 (小窍门 头朝前看 基本就能做的比较标准)

组间休息1-3分钟

完毕后放松肌肉5-10分钟

开始做腹肌撕裂者X(是个视频)
(最近百度老吃链接 就不上了 自己百度吧)
然后喝盐水休息半小时 洗澡去吧少年

楼主要是胖的话

饮食上 要注意减少热量的摄入 因为运动是消耗热量的 你运动完后吃一个巧克力 或者喝一瓶可乐 全都白练了 这也是很多人瘦不下来的原因 碳酸饮料绝对是不能喝的 高热量的食物绝对也是不能碰的 晚上8点后 绝对是不能吃东西的

楼主要是很瘦
或者是13岁左右正在长身体
这种情况建议可以购买乳清蛋白粉运动后食用
安利的比较好
纯度越高越贵
具体就不推荐了 免得被说做广告
欢迎追问
如果答案被选为推荐答案 请在评论里追问 我将会回答您
如果有条件去健身房 请追问 我会依据你的实际给你制定健身房训练计划

回答2:

要求计划比较详细,不要复制的啊! 这位朋友,做为健身教练 我想说的是想达到目标不是三两句话能描述清楚的咱俩身形,体重差不多。给你一

回答3:

我个人没有过健身,但我对身材还是稍微有点感触!
如果你经常运动,你就多做一些协调性的运动。锻炼胸肌了,腹肌了,还有肩部和胳膊上的肌肉可以通过俯卧撑和仰卧起坐的一些专业动作就可以练习。只要你坚持这就可以,我觉得没有必要非要去专业的地方健身。这样身材比较结实还具有线条感,不像有的为了练肌肉身材明显失衡,跑偏了。

回答4:

、少饮酒   酒中的主要成分是酒精,酒精热量高且能促进脂肪的体内沉积,每升酒精能产生7千克热量。蛋白质和糖类及脂肪虽然也同样能产生热量(1克蛋白质和糖各产生4千卡热量,1克脂肪产生9千卡热量),但它们含有对人体有益的成分。而酒精则只含有卡路里,这种卡路里一味地使人发胖。有人计算过,一大瓶啤酒约等于小半碗饭。特别是有些人喜欢在饭后或睡前喝酒,如果经常大量饮酒,加上进高

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