The frequency of fitness is scientifically considered. Generally, the training cycle of muscles in one part is once a week. Considering the current schedule, it is more appropriate to practice three times a week, five days a week and six days a week. According to personal time. It should be more appropriate for you to practice five days a week. Specifically, practice chest on Monday, back on Tuesday, shoulders on Wednesday, two heads and three heads on Thursday, legs on Friday and rest on Saturday and Sunday. Abdominal muscles can be practiced every day because they recover quickly and are not easy to exercise.
The problem of strength is considered by a technical term rm (maximum repetition), which means how many fixed movements you can do under the same weight. According to Wade's modern fitness law, RM4-8 is the best choice to increase absolute strength, RM8- 12 is the best choice to increase muscles, and RM 12-24 is the best choice to carve muscle lines. So before you exercise, check your RM8- 12 weight, and then generally define it as a set of movements. However, one action in four groups is more appropriate, and the rest between groups is 1-2 minutes.
Then remember to regulate and slow down when doing the movements, so as to give the muscles you want to train better stimulation. It is best to do 4-6 movements at a time for a part, and the training time is about 45-60 minutes.
If aerobic exercise is not to reduce fat, it is recommended to control it below 20 minutes each time and no more than three times a week.
And in the gym, whether you find a personal trainer or not, there must always be a coach to help you guide your movements. In addition, if you see comrades who practice better, you can ask. Be polite and smile brightly. No one will refuse you.
I'd better give you a fitness plan, and you'll know the specific actions. Pay attention to activities to warm up before fitness. It is recommended to broadcast gymnastics or do a set of warm-up exercises of RM 20 or more per movement. And we must pay attention to the standard of action, and pay attention to the difference between normal soreness and pain caused by ligament strain or joint dislocation. Take a cold bath or a warm bath for fitness, and don't use hot water, which will aggravate the pain.
Monday
Flat barbell bench press 3 groups-10 times
3 groups of downward inclined barbell bench press-10 times
Parallel bars arm flexion and extension (wide grip) 2 groups-10 times
Three groups of dumbbells were pressed (30 degrees) on the inclined plate-10 times.
3 groups of flat dumbbell flying birds-10 times
Clamp the chest with instruments (or bend the stretcher to clamp the chest) for 3 groups-10 times.
Tuesday
Pull-ups 3 groups-10 times
Barbell rowing 3 groups-10 times
Narrow grip pull-down 3 groups-10 times
Row in a sitting position for 3 groups-10 times
One-handed dumbbell rowing 3 groups-10 times
Wednesday
Standing barbell push 3 groups-10 times
Arnold dumbbell recommended 3 groups-10 times.
Vertical barbell pull-ups (narrow grip) 3 groups-10 times
Three groups of dumbbell side lifts-10 times
Three groups of chest clamping in reverse sitting position-10 times
Dumbbell prone birds 3 groups-10 times
Thursday
Narrow grip bench press 4 groups-10 times
Supine arm flexion and extension 3 groups-10 times
Press the instrument for 3 groups-10 times.
Standing dumbbell flexion and extension 3 groups-10 times
Barbell bending 4 groups-10 times
4 groups of dumbbell bends-10 times
4 groups of pallets were bent-10 times.
Friday
3 groups of barbell squats-10 times
3 sets of equipment recoil-10 times
Leg flexion and extension 3 groups-10 times
Leg bending 3 groups-10 times
Lift the calf heel of the instrument for 3 groups -20 times.
Abdominal muscles are practiced every day, and the training standard is to feel the burning sensation of abdominal muscles.
Leg lift
Kneeling stretcher abdomen.
sit-up
The barbell bar bends and turns.