1. Goal setting: First, make clear your goal, whether to increase muscle mass or muscle strength. Different goals need different training methods and intensities.
2. Training frequency: According to your schedule and physical condition, determine the weekly training frequency. Generally speaking, it is more appropriate to train 3-5 times a week.
3. Training content: unarmed muscle training mainly includes self-weight training and elastic belt training. Self-weight training can exercise the whole body muscles, such as squats, push-ups, pull-ups and so on. Elastic belt training can exercise specific muscle groups, such as dumbbell flying birds, barbell rowing and so on. You can choose the appropriate training content according to your own needs.
4. Training intensity: The training intensity should be moderate, and the best muscle building effect should be ensured under the premise of ensuring safety. Generally speaking, each group can do 8- 12 times, and each training can do 3-4 groups.
5. Rest and recovery: In order to ensure the growth of muscles, muscles should be given enough rest time after training. Generally speaking, the rest time of each muscle group is 1-2 days. In addition, ensuring adequate sleep and reasonable diet is also an important factor to promote muscle growth.
6. Record adjustment: record your training process and achievements, and adjust your training plan regularly. With the change and progress of the body, the difficulty and intensity of training can be appropriately increased to achieve better muscle building effect.
To sum up, it is necessary to comprehensively consider the objectives, training frequency, training content, training intensity, rest and recovery, and record adjustment. , to develop a suitable freehand muscle training plan. In practice, you can adjust according to your physical condition and needs.