First, the system arrangement
Fitness must not be carried out indiscriminately. Physical exercise must be regular and orderly, such as practicing upper limb strength today and lower limb strength tomorrow, which is very helpful for muscle growth and strength growth.
Second, don't train blindly.
For many beginners, seeing the dazzling array of equipment in the gym can easily make us confused and evolve, and we don't know which one to choose! If you train blindly, it is likely that your body will be damaged! In the early stage of fitness, we must gradually adapt our body to the intensity of fitness, and our weight can be increased bit by bit. You must not be too anxious, otherwise some physical injuries will be difficult to heal and will leave lifelong sequelae!
Third, rest is also a kind of wisdom.
If you think that as long as we keep exercising every day, our muscles will get bigger and bigger and our bodies will get better and better, then your idea is very wrong. Be sure to learn proper exercise and learn to relax!
Basic fitness training plan
Fast and efficient basic fitness program
1, warm-up exercise is about 15 minutes, which can make the body sweat slightly.
2. Strength movement
Target muscle: Action: Number of groups: Number: X group.
Tools/raw materials
Flat dumbbell
One-arm dumbbell
Various fitness tools, treadmills, etc.
Methods/steps
On Monday, the target muscle: chest, action: six groups of flat dumbbell flying birds, five groups of flat dumbbell bench press and six groups of push-ups.
Tuesday target muscle: back, action: 7 groups of single-arm dumbbell rowing, 5 groups of inclined dumbbell rowing, 6 groups of straight leg hard pulling.
On Wednesday, the target muscles: shoulders, movements: dumbbell lifting 5 groups of x 10, bird bending 5 groups of x 10, dumbbell single-arm lifting 5 groups of x 12, rowing upright 5 groups of x 12.
On Wednesday, the target muscles: shoulders, movements: dumbbell lifting 5 groups of x 10, bird bending 5 groups of x 10, dumbbell single-arm lifting 5 groups of x 12, rowing upright 5 groups of x 12.
On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single-arm bends 3 groups of x65,438+02, narrow bench press 3 groups of x8, single-arm neck back arm bends 3 groups of x8, and back arm bends 2 groups of x65,438+02.
Friday, target muscles: legs, movements: 3 groups of squatting, 4 groups of kneeling straight, 2 groups of leapfrog, 3 groups of leg lifting, 3 groups of supine hip lifting, 30 Saturdays (single), target muscles: chest, waist, abdomen, movements: 2 groups of parallel bars arm flexion and extension x exhaustion, 3 groups of push-ups x exhaustion, 3 groups of flat dumbbell flying birds x 10.
Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 2 groups of X exhaustion, one-arm dumbbell rowing for 3 groups of x 10, bending dumbbell rowing for 3 groups of x 10, straight leg hard pulling for 3 groups of x 12, belly rolling for 2 groups of X exhaustion, and waist turning for 2 groups of x40, sideways.
Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.
A complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility.
In view of this, the training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups).
Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time.
Time planning: With the help of mobile phone software, you can better plan the time and times of each group's exercise.