Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.
First month
The first week and the second week:
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Horizontal push of barbell 2×20RM
Dumbbell bird 2×20
Stretcher clamp box 2×20
Butterfly brooch 2×20
Press the heavy hammer 2×20.
Dumbbell bending arm flexion and extension 2×20
Wednesday, training place: latissimus dorsi and biceps brachii.
Weight loss in sitting position is 2×20.
Rowing in a sitting position 2×20
Standing dumbbells bend over and row 2×20.
Standing barbell bending 2×20
Sitting dumbbell bending 2×20
Friday, training site: deltoid and abdominal muscles.
Press 2×20 for barbell sitting position.
Dumbbell lift before 2×20.
Dumbbell side lift 2×20
Dumbbells bend over and lift 2×20 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training place: legs.
Squat 2×20
Leg lift 2×20
Leg flexion and extension 2×20 when sitting.
Prone leg bending 2×20
Lift the heel 2×20.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers. (dfbzjyq Studio) Reprinted to indicate the source of the article
After 3 ~ 4 weeks, train 2 ~ 3 groups, each group 12 ~ 16rm.
In the second month, the training intensity increased to 3 ~ 4 groups, each group was 8 ~ 12rm.
In the third month, increase individual movements, adjust the intensity appropriately, and adjust 8 ~ 12 RM and 6 ~ 10 RM relatively. Pyramid training can be used when necessary to stimulate muscles to a greater extent. This plan is suitable for beginners' training, and then a more comprehensive intermediate training plan is needed.
Muscle-building trainers should pay attention to the fact that the muscle recovery period is 48 ~ 72 hours, so it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, which will affect the exercise effect. Generally, small muscles and large muscles participate in sports at the same time. In this case, it is best to exercise the muscles involved in sports on the same day. The number and frequency of groups are required. The major muscle has 3 ~ 4 groups, 6 ~ 10rm, 3 ~ 4 movements, and the minor muscle has 2 ~ 3 groups, 8 ~ 12rm, 2 ~ 3 movements. The main muscles include: pectoral muscle, latissimus dorsi muscle, abdominal muscle and leg. At the beginning of training, we should reduce the weight and increase the quantity appropriately.
"RM" is the abbreviation of "repetition maximum" in English, which is translated into "maximum repetition value" in Chinese. For example, "6 ~ 12rm" means "the weight that can be repeated at most 6 ~ 12 times". For example, the training plan is: 3 ~ 4 groups of dumbbells bend one arm, 6 ~ 8 rm. Do one-arm bending exercises with dumbbells of 10 kg, and try to bend one group for 6 to 8 times at most, and do 3 groups continuously with this weight and times. During normal training, each group can rest for 60 ~ 90 seconds, that is, 10kg, that is, the weight of this action is 6 ~ 8 rm. If the purpose of fitness is to reduce fat, this exercise will reduce the weight and make the number reach 20 ~ 30 rm. In the training plan, it is generally stated that the prescribed load varies from person to person.
Load intensity is a very important training factor in bodybuilding. 1 ~ 4 times mainly increases absolute muscle strength and physical strength, 6 ~ 12 times mainly increases muscle circumference, 16 ~ 20 times mainly develops small muscle groups and improves muscle line elasticity, and more than 25 times is mainly used to reduce fat, enhance cardiopulmonary function and strengthen physical fitness. The latest fashion fitness exercise: elastic rope whole body muscle exercise is coming, and friends who like fitness are enthusiastic. In order to meet everyone's needs, several fitness and diet plans will be launched in the future, so please pay attention. Besides, I have a small wish. After reading this post, friends who think they can get help help help me publish an excellent article "How to Open a Taobao Store" in the experience talk on Taobao, and see if it may be helpful to me.
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Double arm bending
The starting posture is that the whole body is upright, the barbell is held in both hands, and the arms are drooping.
During the movement, try not to swing the upper arm, bend the elbow, bend the forearm to the highest possible point, and at the same time contract the biceps and stand still for one second. Relax the elbow joint and let the forearm drop slowly until the arm is completely straight.
Breathing method Inhale when bending the forearm and exhale when leaning back.
Pay attention to the forearm to bend upward by the strength of biceps. When the forearm bends to the highest point, the biceps should be completely contracted for one second, instead of relaxing immediately. When bending, don't bend your forearm higher by swinging your elbow forward and up.
One-arm squat
From squatting on the ground or sitting on a stool, hold a dumbbell in one hand, let the upper arm stick to the inner thigh, and let the forearm hang straight down. Put the other hand on the other thigh.
During the movement, the biceps of the bell-holding arm are contracted, and the forearms are bent upward. When reaching the highest possible point, completely contract the biceps for one second, then extend the elbow joint and let the dumbbell slowly fall to the starting position. After practicing one side, change to the other side.
Breathing method Inhale when the forearm is bent and exhale when it is drooping.
Pay attention to keeping the upper arm close to the thigh to ensure that the elbow does not move when the forearm is bent.
Double-arm inclined plate bending
Stand behind the ramp in the starting position, hold the barbell with both hands, palm up, and put the whole arm or upper arm flat on the ramp.
During the movement, contract the biceps, bend the forearm upward until it reaches the highest possible point, completely contract the biceps for one second, then slowly expand the elbow joint and let the barbell slowly fall back to the board.
Breathing method Inhale when bending the forearm and exhale when falling.
Pay attention to the main points. The arm connected to the inclined plate should first be as straight down as possible. When the front arm is bent upward, the shoulder cannot be contracted upward.
Raise your arm straight back
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Starting posture: stand upright, hold the barbell backwards or forwards with both hands and put it behind your back.
Keep your arms straight during the movement and lift the barbell as far back as possible. Finally, bend your wrist upward, try to contract your triceps, rest for a second, and lower the barbell to its original position. Relax the triceps.
Breathing method: inhale when the arm is raised backwards, and exhale when it is lowered backwards.
Pay attention to the main points. Don't shake your body when raising your arms. Lift it as high as possible, bend your wrist and make the triceps contract completely.
Sit up straight.
The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object behind your head with both hands and straighten your whole body.
During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly.
Breathing method Inhale when your legs are bent upward, and exhale when you fall backward.
Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.
Lie on your back, lift your legs and curl your upper body.
The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.
During exercise, try to curl the upper body forward while keeping the calf down, so that the body will not actually be lifted very high.
Breathing method Inhale when curling forward and exhale when leaning back.
Precautions when curling forward, the waist should sink, cling to the bed or the ground, and the abdominal muscles should contract as much as possible.
Hang the pole, bend your knees and shrink your legs
Starting posture, hands holding the horizontal bar, the whole body hanging straight under the bar.
During the action, your knees are bent and your calves are retracted as far as possible. When you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight.
Breathing method: inhale when the calf contracts and exhale when landing.
Pay attention to the main points. Try to lift your knees up when you contract your calves.
Leg contraction
Sit on the edge of the stool in the starting position, and support your hands on the stool. Keep your legs straight forward.
During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing.
Note that this action is relatively simple, and its function depends on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.