note:
Exercise days and effects:
Whether to practice every other day or every day depends on specific analysis. Muscles grow during rest, but the effect of training every other day will be greatly reduced because of insufficient training, and practicing enough training every day can only affect muscle growth.
The most important thing is strength. The intensity is subject to obvious hyperemia and soreness after training. The next day, the pain continued but only a little, which did not affect daily life. This is the best.
Weight:
Suitable for 6- 12RM. At first, 12-20RM was used, and RM refers to the maximum number of times a line can be done. Measure this weight in each part and increase it according to your own strength, so that the exercise is scientific.
Diet:
In addition to eating more meals, other nutrition should be comprehensive. Meat, eggs, dairy products, fruits and vegetables should go well with every meal.
Ideologically:
This is very important, that is, to unify thinking-it comes from Wade's 32 rules of bodybuilding, that is, to focus on the muscles to be practiced during exercise, which is as important as the standard of action.
In terms of movement speed:
This is also particular. Generally speaking, it is suitable for slow training at first, and it takes 6-7 seconds to complete an action. The purpose is to fully stimulate muscles, and the apex contracts for a few seconds or more-this is an intensive training method, so it is not commonly used.
Attach dumbbells and freehand plans, as well as some graphic and video tutorial materials to facilitate learning movements.