Exercise time is suitable for afternoon or evening, not for morning exercise. The rest time between the groups of increasing muscle is 1 minute, while the rest time between the groups of losing weight is 20 seconds, and the exercise interval is 3 or 5 minutes. The attachment is dumbbell and freehand plan, and there are some graphic and video tutorial materials to facilitate learning movements. Attached is a detailed plan for unarmed planning.

Exercise days and effects:

Whether to practice every other day or every day depends on specific analysis. Muscles grow during rest, but the effect of training every other day will be greatly reduced because of insufficient training, and practicing enough training every day can only affect muscle growth.

The most important thing is strength. The intensity is subject to obvious hyperemia and soreness after training. The next day, the pain continued but only a little, which did not affect daily life. This is the best.

Instrument weight:

Suitable for 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times a line can be done. For example, 20 kg can be done 10 times, which is 10RM, mainly depending on how many times this weight can be done continuously and how many times this range is used. Measure this weight in each part and increase it according to your own strength, so that the exercise is scientific.

Overtime problem:

You can't just add times. That's endurance training, not muscle training. The correct way is to add groups and movements to increase the difficulty of movements.

Diet:

In addition to multiple meals, you can add meals, and other nutrition should be comprehensive. Meat, eggs, dairy products, fruits and vegetables should go well with every meal. Supplement simple carbohydrates and digestible protein, such as bananas and eggs, within half an hour after exercise. Dinner in an hour.

Ideologically:

This is very important, that is, to unify thinking-it comes from Wade's 32 rules of bodybuilding, that is, to focus on the muscles to be practiced during exercise, which is as important as the standard of action.

In terms of movement speed:

This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully stimulate muscles, and the apex contracts for a few seconds or more-this is an intensive training method, so it is not commonly used.

Rest: This is also an aspect of the exercise plan. Exercise and rest should be combined well and get enough sleep.