Men usually use 3-4 movements on the same muscle, and each movement has about 6 groups. Basically, the weight requirement is relatively high. For example, if you can push 65,438+000 Jin in bench press, then you should start from 80 Jin. For men, it is generally recommended that each group of movements be separated by one minute. For women, it is generally to burn fat and exercise body lines, which is generally a small weight and multiple groups, usually 10 action.
After the same muscle exercise, do the next exercise at least 48 hours apart. For example, exercise on Monday: chest, arms and shoulders, exercise on Tuesday: waist muscles and back muscles are repeated on Wednesday, Monday and Thursday, and there are many other aerobic exercises that can be practiced, such as running, swimming and skipping rope. Some can be done without equipment at all. Please check online for details. Because many movements change slightly, the effect of exercise may be different. Action essentials. In addition, the most golden exercise time in a day is 15- 17, and the second golden time is 19-2 1.
Taking protein powder for half an hour after exercise and eating some starchy food such as steamed buns at the same time will have a good effect! Why do you eat half an hour after exercise? Generally, 2-3 hours after exercise is the time when muscles need protein's supplement most, so it is best to eat it after exercise, but the digestion after exercise is not very good. It is recommended to eat it half an hour after exercise. Why eat starchy food? Because protein powder is still difficult to digest, it is helpful to digest and absorb protein powder with starch food.
If you are worried about height, you can avoid weight-bearing training, such as not doing barbell squats.