Many people say: fitness is addictive, so people with good body will work harder and harder to make themselves more perfect.
Alice, a fitness expert from South Korea, is called "school flower" by her classmates because of her beautiful face and attractive figure, so she naturally has many suitors around her, but Alice has always been single and did not accept any boy's love .
She loves fitness. Although she is not a model, she has a perfect body like a model. She is very demanding of herself in fitness training. She once admitted that she will make a detailed fitness plan for herself, and will go to the gym to do 5 training sessions every week, and will train for various parts of the body. She also insisted on diet for four years, and she gave herself clear regulations on what to eat and what not to eat. Strict demands on herself have made her figure plump and perfect.
Alice likes to exercise very much, and she has been in the gym almost all the time. Many suitors also go to the gym to approach her, but she doesn't care at all. She knew that they were only interested in her and not really interested in fitness. In the future, she hoped to find a better half who had the same three views and loves fitness. In the end, she also confirmed that she already has a boyfriend who is a tall muscular man. Man, she said it made her feel more secure.
Therefore, excellent people will eventually choose excellent people. If you want your other half to be better, you should also work hard to set lofty goals for yourself. Maybe he/she will be there waiting for you.
The next 12-week fitness plan for men is here to help you "win" the goddess.
It is necessary to warm up before exercise and stretch after exercise, which can effectively improve sports performance, avoid sports injuries, relieve muscle soreness, play a buffering role, and increase muscle metabolism.
Train four times a week, you can use the next-day training plan; try to choose heavy training (find a personal trainer or a friend to assist training); take a 2-minute rest between sets of training, and no rest between small sets; supplement high protein in time of nutrients. Many people say: fitness is addictive, so people with good body will work harder and harder to make themselves more perfect. Alice, a fitness expert from South Korea, is called "school flower" by her classmates because of her beautiful face and attractive figure, so she naturally has many suitors around her, but Alice has always been single and did not accept any boy's love . She loves fitness. Although she is not a model, she has a perfect body like a model. She is very demanding of herself in fitness training. She once admitted that she will make a detailed fitness plan for herself, and will go to the gym to do 5 training sessions every week, and will train for various parts of the body. She also insisted on diet for four years, and she gave herself clear regulations on what to eat and what not to eat. Strict demands on herself have made her figure plump and perfect. Alice likes to exercise very much, and she has been in the gym almost all the time. Many suitors also go to the gym to approach her, but she doesn't care at all. She knew that they were only interested in her and not really interested in fitness. In the future, she hoped to find a better half who had the same three views and loves fitness. In the end, she also confirmed that she already has a boyfriend who is a tall muscular man. Man, she said it made her feel more secure. Therefore, excellent people will eventually choose excellent people. If you want your other half to be better, you should also work hard to set lofty goals for yourself. Maybe he/she will be there waiting for you. Next, a 12-week fitness plan for men is presented,Help you "take down" the goddess. It is necessary to warm up before exercise and stretch after exercise, which can effectively improve sports performance, avoid sports injuries, relieve muscle soreness, play a buffering role, and increase muscle metabolism. Train four times a week, you can use the next-day training plan; try to choose heavy training (find a personal trainer or a friend to assist training); take a 2-minute rest between sets of training, and no rest between small sets; supplement high protein in time of nutrients. Monday: Chest + Back + Abs (Superset) Group 1: 4 sets, 8-12 reps/group 12个/组、上斜哑铃推举
、引体向上
第三组：4组，8-10个/组
、哑铃飞鸟
、哑铃划船
第四组：6组， 20~30个/组
、仰卧卷腹
、悬垂举腿
. 腹滑轮
周三:腿部+腹部训练
第一组：6组，12-15个/组
、杠铃深蹲
, Barbell straight leg deadlift
The second group: 6 groups,12-15个/组
、器械腿屈伸
、器械腿弯举
第三组：6组，12-15个/组
、哑铃箭步蹲
、哑铃退步箭步蹲
第四组：4 Group, 20-30/group
, seated leg extension
, abdominal pulley
. plank (5 minutes/group)
Friday: shoulder + abdominal training (super group)
first group: 12-15个/组
、坐姿哑铃推举
、哑铃侧平举
第二组：4组，12-15个/组
、杠铃颈前推举
、杠铃颈后推举
第三组：4组, 10-12/group
, dumbbell front raise
., dumbbell lean side raise
Group 4: 6 groups, 30 reps/group
, bench crunches : 4 sets, 15-20 per set
, dumbbell curls
, dumbbell arm curls
Second set: 4 sets,15-20/group
, dumbbell arm curl
, one-arm dumbbell flexion and extension
The third group: 4 groups, 15-18/group Muscle Depression
Group 4: 4 groups, 30 per group ~
