- Warm-up exercise for about 15 minutes, which can make the body sweat slightly.
- Strength exercise
Week: Target Muscle: Action: Number of Groups: Number: Group x
Tools/Materials
Flat dumbbells
One-arm dumbbell
Various fitness tools, treadmills, etc.
method/step
Monday, target muscle: chest, movement: flat dumbbell fly 6 sets x 10, flat dumbbell bench press 5 sets x 12, push-up: 6 sets x failure.
Tuesday, target muscle: back, movement: 7 sets of 12 single-arm dumbbell rows, 5 sets of 12 bent over dumbbell rows, straight leg deadlift: 6 sets of 12.
Wednesday, target muscles: shoulders, action: dumbbell press 5 sets x 10, leaning over bird 5 sets x 10, single arm dumbbell front raise: 5 sets x 12, upright rowing: 5 sets x 12.
Thursday, target muscles: biceps and triceps, action: dumbbell alternate curls 3 sets x 8, concentrated curls 3 sets x 8, chest one-arm curls 3 sets x 12, narrow bench press 3 sets x 8, single Arm neck flexion and extension 3 sets of 8 x 2 sets of back flexion and extension of 12.
Friday, target muscles: legs, action: 3 sets of squatting x10, 4 sets of straight waist kneeling x10, 2 sets of leapfrog x30, 3 sets of high leg raises x120, 3 sets of supine buttocks x30 Saturday ( Single), target muscles: chest, waist and abdomen, action: 2 sets of parallel bar flexion and extension x failure, 3 sets of push-ups x failure, 3 sets of flat dumbbell birds x 10, 3 sets of flat dumbbell bench press x 12, 2 sets of crunches x Exhaustion, 2 sets of waist turn x40, 2 sets of flank curls x to failure, 3 sets of lateral flexion of bells x12.
Saturday (double), target muscles: back, waist and abdomen, action: 2 sets of pull-ups x failure, 3 sets of one-arm dumbbell rowing x 10, 3 sets of bent dumbbell rowing x10, 3 sets of straight-leg deadlifts x 12, 2 sets of crunch x failure, 2 sets of waist turn x 40, 2 sets of crunch x failure, 3 sets of lateral flexion of bells x 12.
Sunday, rest or run Jog 20 minutes, jog 5 minutes, jog 15 minutes, jog 5 minutes, jog 15 minutes.
A complete fitness program should include three aspects: eating (diet), exercise (training), and sleeping (sleep). Exercise consists of three main parts: cardiopulmonary, strength, and flexibility.
In view of this, the training plan is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in the middle. Strength training mainly includes: 1) back: pull-up (pull-down in front of neck); 2) chest: flat bench press (sitting chest press); 3) legs: barbell squat (Smith squat); 4) shoulders: barbell Press (Dumbbell Press); 5) Arms: Barbell Curl (Dumbbell Curl); 6) Abdomen: Sit-ups (Squat Leg Raise).
Training Notes: 3 times a week, every other day, about 1 hour each time, practice the whole body, one movement for each part, the movements in parentheses are reserved, one movement is 3 groups, each group is 8-12 times, between movements and movements The interval is 2 minutes, and the interval between groups is 30-60 seconds. Exhale when you exert force and inhale when you relax. The movement should be steady and slow. Gradually increasing the weight must be used to increase the fitness of the muscles to respond to training. Train with freely adjustable weights. This allows the muscles to better respond to the resistance forces created by the machine. Because it allows more muscles to participate in the movement. When doing an action, whether it is raising or lowering, it is necessary to control the movement, so that you can concentrate on the force and avoid borrowing.
In terms of diet: eat less and eat more meals, and eat more eggs, milk, and meat in moderation. The daily recipe is: moderate protein, low fat, high carbohydrate content. The ratio of the three main nutrients should be about 25:20:55. Mantou, noodles, rice and other staple foods, as well as potatoes, oats, potatoes, etc., are very high in carbohydrates and can be used as the first choice. Protein is the most important source of nutrition for muscle growth, and bodybuilding trainers should focus on non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, and steak.
In terms of sleep: it is best to sleep for 8 hours every night, and if you have time at noon, you can take a nap for 30 minutes. By the way, try to arrange the training time in the afternoon to the evening, because the human body is in the best state of physical strength and flexibility during this period.
