Three laws of long muscles: hard exercise to break through yourself! Have a good rest! Adequate nutrition!

Don't think that practicing your legs will grow your pectoral muscles, that's when you grow your pectoral muscles. When practicing, it will be destroyed, muscle fibers will be slightly broken, and there will be excessive recovery after two days. After three to five days, the re-stimulus will be stronger, and then a cycle will come again.

As long as you are willing to use your head, you can become a muscular man even in your own home.

There are only three pieces of fitness: chest, back and legs.

The chest is attached with three brachialis heads and deltoid toe.

Attached to the back are biceps brachii and posterior deltoid muscle bundle.

As long as these three large muscle groups are done, the other small muscle groups will naturally become strong.

Adjust the number of each group. When the first group can do 65,438+00 movements at first, it's best not to move. The fourth group only did six movements, and then gradually increased the number. When each group can do the standard 65,438+02 movements, it is necessary to increase the weight, so as to change back to 6 ~ 65,438+00, and so on.

Day 1: Warm-up 10 minutes, exercise joints-focus on chest muscles, deltoid muscles and abdominal muscles.

Expand your chest, move your shoulders and wrists (warm up)

Dumbbell supine birds 8 ~ 12× 4 ~ 6 groups, and the last group was exhausted.

Push-ups 8 ~ 12× 4 ~ 6 group, the last group was exhausted.

Push 8~ 12 dumbbells behind the neck × 4 ~ 6 groups, and the last group is exhausted.

Lift 8~ 12 dumbbells horizontally × 4 ~ 6 groups, and the last group is exhausted.

Sit-ups were performed for 30 times in four groups, and the last group was exhausted.

The next day: rest and jog for half an hour.

Day 3: Warm-up 10 minutes, moving joints-main leg exercises, abdominal muscles.

Raise your hand and squat 15× a group (warm-up)

Dumbbell squat with one leg supporting the wall for 8 ~ 12× 4 ~ 6 groups, and the last group was exhausted.

Climb the stairs with a heavy load until you can't climb any further.

Sit-ups were performed for 30 times in four groups, and the last group was exhausted.

Day 4: Rest. Do stretching exercises

Day 5: Warm-up 10 minutes, and exercise joints-mainly practicing back muscles, biceps and abdominal muscles.

Dumbbell rowing 15× a group (lightweight warm-up)

Pull down (pull-ups) the 8 ~ 12× 4 ~ 6 group and keep the neck width until the last group is exhausted.

Pull down (pull-ups) the 8~ 12 × 4 ~ 6 group to narrow the neck, and the last group was exhausted.

Rowing with dumbbells on one arm was 8 ~ 12× 4 ~ 6 groups, and the last group was exhausted (heavy)

Biceps dumbbell bending 8 ~ 12× 4 ~ 6 groups, and the last group was exhausted.

Sit-ups were performed for 30 times in four groups, and the last group was exhausted.

Day 6: Rest. Jogging or stretching.

Day 7: Repeat the first day.

Take a break of less than one minute between each group, and take a break of three to four minutes between every two movements. Pay attention! Pay attention! ! !

Pay attention to nutrition (eat as much as possible) and rest (passive recovery and active recovery)

Don't care too much about weight and quantity, the key is the standard of action and do your best! ! !

Please stick to it and wish you success! ! !

Is it detailed enough? I hope I can help you. Please tell me if you don't understand.

In addition, if you have enough time, please do stretching after warming up before fitness, that is, bend over to cheat. This is time-consuming, and it is convenient to practice boxing and dancing after practice. It is useless to control the real weight-bearing fitness time within 1 hour.

If the above plan is completed well, it can be divided into four days, followed by 1 chest. Two legs. 3 shoulders, calves, wrists and neck. 4 backs.