The basic principle of strength training: except for the abdomen, it is best to train in the same place at intervals of 48 hours, and abdominal training can be done at intervals of 24 hours. Don't train every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight, or 60% of the maximum number of times you can complete an action in a group. Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; Each group bears its own weight as shown above. Each strength training time shall not exceed 1 hour.
The strength training plan recommended for you adopts the strength training principles recommended for beginners in Schwarzenegger's fitness book. All the movements below are in the form of unarmed weight-bearing exercises. I suggest you put your exercise time after work and dinner at night.
Monday:
Push-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Tuesday:
Pull-ups forward: number of groups: 4; Grouping interval: 2 minutes; Number of people in each group: How many times can you do this at a time? 60%
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Wednesday:
Squat: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Weight-bearing lift heel: number of groups: 4; Grouping interval: 2 minutes; Number of people in each group: How many times can you do this at a time? 60%
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Matters needing attention and action essentials
The plan is to train once every three days.
Abdominal exercises, sit-ups should be replaced by belly rolls, and specific actions can be searched for online video tutorials.
Push-ups are located in the chest, shoulders and triceps brachii. You can adjust the width of the distance between your hands to determine the training position: width is chest training; If it is very narrow, practice triceps brachii. The height of the feet determines the degree of exercise on the shoulders. The higher your feet are off the ground, the more you can exercise your shoulders.
Pull-ups forward: Open a door and measure the edge facing the door. Grasp the handles inside and outside the door with both hands, put your feet on both sides of the door, clamp the door with your legs, and put your heel directly under the door handle. Tilt up and back, straighten your arms, bend your knees and squat down, with your back at right angles to your thighs. Note that your toes can't leave the ground at this time, then pull your body forward with your arms until your chest touches the measuring surface of the door, and then return to the ready posture.
Main points of squat: face the wall, feet apart slightly wider than shoulders, and toes stick to the wall. Put your hands on the wall and look up as far as you can. Then squat down and ask your knees not to touch the wall, and your thighs and calves are at 90 degrees. Get up.
Dietary Suggestion: It has been clearly pointed out in the above Principle of Muscle Growth that protein's supplement is an important condition for muscle growth, so you should adjust your diet structure to one with high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.