Muscle training: a training mode in which large muscle groups drive small muscle groups;
On Monday, I put my arm on my back.
On Tuesday, there are three heads on the chest.
On Wednesday, the brackets were placed on both sides of the arm.
Thursday, braces, three heads.
Five-week shoulder+leg
And then go back and forth. After each anaerobic resistance training, you need some oxygen to keep your body fat, and try to keep it around 10- 12%. After aerobic training, do abdominal exercises to ensure the appearance of abdominal muscle formation. Anaerobic contributes to the process of muscle destruction, repair and growth, while aerobic ensures low body fat and can expose growing muscles. Anaerobic 45 minutes is the key to consuming body sugar, and then aerobic can directly act on fat to achieve the best effect of increasing muscle and reducing fat.
I won't go into details about actions, essentials and tricks. Baidu can get the action essentials and video tutorials of various muscle groups in the body at once.
Diet structure, less oil and sugar, more vegetables and more fruits, working and rest time, ensuring 8 hours of sleep, quitting smoking and drinking and staying up late are all minimum requirements.
Please arrange a fitness and weight loss plan, lift dumbbells and do sit-ups. It is best to consult a fitness teacher. ..
Gym fitness weight loss plan exercise time:
Suitable for aerobic exercise before 9 am and after 8 pm, that is, running, swimming or race walking. Don't take a bath within 0/2 hours before fitness to avoid insufficient glycogen supply.
2: 30 pm to 5: 00 pm is an excellent time for fitness.
Daily diet:
Eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, don't eat pork! Don't eat greasy cooking! Don't drink carbonated drinks!
Eat lunch 65438+ 0.5 hours before fitness, mainly eat energy-supplementing foods, such as fish, chicken, beef, high-sugar fruits and so on. After half an hour of fitness, eat protein-rich food that is easy to digest immediately to gain muscle! This is the key! Eat beans, egg whites, (cooked soybeans and egg whites are excellent supplements! ) digestible protein such as milk, fish and chicken.
Attach a fitness schedule.
every day
1. The standard forehand horizontal bar pull-ups must reach one group 10. Do 4 groups, and train the triceps brachii of latissimus dorsi for less than 40 seconds in the middle of each group.
2. Standard chest micro-touch push-ups, one group must be able to do 30 push-ups, and each group should pause for no more than 40 seconds to train the pectoralis major waist and abdomen muscles.
3. Dumbbells. You must watch the video. I can't explain these movements. Do you know what arm verticality is? The correct training of biceps brachii is that the arm is always perpendicular to the ground and the forearm moves up and down between 30~ 120 degrees, so that the muscles will not relax. A group of 20 dumbbells 15KG made 4 groups, and each group stopped for less than 40 seconds to train biceps brachii and forearm muscles.
4. Slowly squat in a group of 50 to do 4 groups, and each group pauses for no more than 40 seconds to train thigh muscles.
These are some suggestions for beginners since I have been working out for 6 years. The fitness effect is also periodic, generally 90 days, that is, 3 months (the muscles in various parts are wide and the back is fan-shaped).
The fitness cycle is 3 months, or 90 days. Train strictly according to my quality and quantity every day.
But you must train strictly according to the quality I set! About the first two weeks, you can't reach the training amount I said, but in the third week, you will fully adapt.
When you are eager to increase your load, your fitness will be on the right track. There is no shortcut to practice, but you must stick to it! Come on!
Fitness and weight loss plan Running can lose weight, but the effect is slow.
Your height is 170CM, your weight is 70KG, and your standard weight is 2 1 year, which is the best period for growth. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat as little or no pasta as possible (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control and grasp them well, so as not to form the main reason why excessive intake leads to the longest fat meat (fat meat) and no gluten meat (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: You can't do weight lifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise, squatting, etc.), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three to five years, you will certainly shape yourself into a good figure above 1.78cm, and at the same time shape yourself into a tall, capable, handsome, elegant, graceful, well-proportioned and well-behaved appearance, so that beautiful handsome guys like to surround you. Wouldn't it be better?
Wish you success!
As long as you stick to this plan, it will be effective.
Let me tell you something about my weight loss experience.
I was a chubby boy in primary school. When I was in junior high school, I rode my bike every day because I was far from home. Each trip lasts about 20 minutes. You know, I wanted to sleep in at school, so I got up late, so I found time on the road. When I was at school, it was like riding in a flying car. Go home at night uphill 1 km or so. Riding hard, panting. In winter, the road slipped and I walked. In this way, after three years, I lost a lot of weight. Although I am still fatter than the average person, I don't feel fat, but I am stronger. The exercise vital capacity of the senior high school entrance examination blew more than 5 thousand, and I skipped it at a standstill, which I never dared to think about before.
In fact, your constitution is not fat. If you want to lose weight effectively, I suggest jogging for 30 minutes in the morning and evening, or you can add some strength exercise and do what you can. The best way to lose weight is aerobic exercise, and the heartbeat should be kept at around 120- 140 per minute. It will last for a while. In fact, losing weight is very simple, but the most important thing is persistence, patience and diet control.
Hello: the best way to lose weight and shape is aerobic training+strength training!
One: Aerobic training plan (reference): Take a brisk walk on an elliptical machine or a treadmill (elliptical machine is recommended as the first choice, which has little effect on the knee joint) 3-4 times a week, 40-50 minutes each time, 3-5 kilometers away, and the heart rate is controlled at 220- 60-70% (that is, the intensity of the words is not very laborious).
Two: Strength training plan (4-5 times a week, each time about 50 minutes)
1. Treadmill jogging 10 minutes.
2. Stretch the muscles to be practiced (static stretching)
Day 1 Day Back+Biceps Training Day
Squat barbell rowing 15-20RM (times) x2 group (rest between groups for 60-90 seconds)
Neck Front Pull-Down 15-20RM (90- 120s between movements)
Sitting rowing equipment 15-20RM
Dumbbell single-arm rowing 15-20RM
Pull-ups (optional) 5-20mm.
Sit on dumbbells and bend alternately 15-20RM
E-Z bar barbell bending 15-20RM
Tensile bending 15-20RM
Third round training day
Smith half squat: 15-20RM (times) x3 group
Leg lifts in sitting position 15-20RM
Leg flexion and extension 15-20RM
Leg bending 15-20RM
Leg bending and hard pulling 15-20Rm
Day 5 Chest and Shoulder Training
Smith barbell recommended 15-20RM (times) x3 group.
Tilt dumbbell push upwards 15-20RM
Tilt the dumbbell bird upward 20-25RM
Sitting dumbbell lifter 15-20RM
Standing dumbbell side lift 15-20RM
Day 7 Abdominal+Triceps Training Day
Abdominal exercise machine 15-20RM (times) x2 group
Sit-ups 15-20 minutes
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
Sitting on dumbbell neck and back arm flexion and extension 15-20RM
Rope down 15-20RM
(You can also practice all the parts at once, choose an action for each part, and do 20 cycle trainings for each action! ! ! )
Three: Diet: Eat less and eat more, slow down eating, and eat more vegetables and coarse grains.
Whole grains, drink plenty of water and control the intake of high-calorie food.
Seeking adoption is a satisfactory answer.
[Help] Ask someone to help make a fitness and weight loss plan. You need to practice your shoulders. Beautiful shoulders make you look good.
For the fitness and weight loss plan, the diet must be controlled. Three bowls of rice, a little vegetables, a little meat and a little soup every day. Since you want to gain muscle, add three eggs and eat nothing else. The daily calorie intake will not exceed 1500, and the basic calories consumed every day are similar, so as long as you control your diet, you will not gain weight again.
The next step is to lose weight. Aerobic exercise includes running, brisk walking, cycling, climbing stairs and playing basketball. If you want to exercise, you should exercise at least 1 hour, but not more than 2 hours. That's bad for your health. You can't stand it physically. Exercise, I will calculate by 500 yuan per hour. Anyway, it's between the two, not much difference. Two hours is 65438. Of course, theoretically, the amount of fat loss is like this. In fact, it will definitely be a little different.
Fitness; 10 kg can be lifted 20 times, that is, 20RM, 10 kg is 10RM, 15 kg can be lifted 15 kg, that is, 15RM, that is, several rms.
1-5RM mainly exercises strength and latitude; 5- 10RM mainly practices latitude and strength; 10- 15RM training strength, latitude, endurance and average price; Training above 15RM is mainly endurance. The greater the number of people, the stronger the endurance, and the less the strength and latitude. Therefore, to increase muscle mass, it is best to use 8- 12RM.
Each part needs at least 3 movements, and each movement needs at least 3 groups. You can't practice every part within two days, except for the special abdominal muscles, which can be practiced every day without pain. I personally recommend practicing chest muscles and three heads first, then back muscles and two heads, and then deltoid muscles and trapezius muscles, so that you can practice every day. Of course, this is equipment training and does not need to involve muscles other than two parts. If it is unarmed training, it must be practiced every other day after training.
Strength training movements, you have practiced sports for so many years, I think you must know something.