1, calf (small muscle group)
2. Thigh (large muscle group)
3. Waist (small muscle group)
4. Back (large muscle group)
5. Shoulder (large muscle group)
6, biceps, triceps (small muscle group)
7. Abdominal muscles (small muscle group)
8. Pectoral muscles (large muscle group)
* * * Eight muscle groups are divided into four-day cycles. It is reasonable to practice two muscles every day, and each cycle is separated by one day.
The principle of combination is that large muscle groups cooperate with small muscle groups.
On the first day, I practiced my chest muscles and abdominal muscles. Chest muscles are divided into upper chest, middle chest and lower chest, as well as middle seam and lower edge (it is not too late to practice these two until the muscle mass reaches a certain level). Abdominal muscles are also divided into upper abdomen and lower abdomen. The upper abdomen is rolled up and the legs of the lower abdomen are raised. Let's not talk about exercise methods here. Individuals have their own preferences.
I practiced latissimus dorsi and waist the next day. These two muscle groups are very close to each other. When I practice, I help each other, and the effect of practicing together is obvious.
On the third day, practice shoulders and two heads and three heads. Shoulders are also divided into three bundles, and biceps are also divided into three bundles.
The arrangement of the above three days mainly considers the movement law of arm muscles. On the first day, the arm muscles mainly contract with three heads, on the second day, God mainly contracts with two heads, and on the third day, it contracts with two heads and three heads. Because the two heads have strong anti-fatigue ability, they can practice one after another. If you don't divide it like this, maybe you will have too many arms. Also, if physical strength permits, it is recommended to do abdominal muscles every day, because abdominal muscles are too anti-fatigue and difficult to practice, so we should insist on practicing every day.
The fourth day is the leg, because the leg has the most muscles and the largest consumption capacity, so it is placed on the last day. You can also give your arm a good rest.
After practicing for four days and taking a day off, I won't feel tired and the exercise effect is good.
The key to fitness is not that you can lift multiple weights, but to experience muscle movement during exercise. If you don't feel the muscles in the exercise area trying to contract, the effect of exercise will be greatly reduced.
Why are the muscles of the chest, arms and legs easy to practice and can feel the force, but the muscles of the back are not easy to practice? It is because the back muscles are invisible to the eyes, and the movement of muscles is realized by feeling, so it is not easy to practice and it takes no effort.
Experience more muscle movements, remember this.
Eat more starch and protein. Eat more potatoes, eggs, milk, fish and chicken. You can also eat protein powder, but it is best not to eat muscle-building powder.
When exercising, you can bring some glucose water to replenish energy (buy glucose powder and drink it yourself) and bring a banana.
Run on the treadmill for five minutes to warm up before fitness, and the exercise time should be controlled at around 1 hour. Pay attention to keep warm when exercising, which is subject to slight sweating.