1. Buy a barbell with my current equipment. Several groups of barbell pieces. Help me make a plan for office gym. (Don't copy, be specific to every day)
If you want to exercise for a long time, simple short-term planning will not have a good effect.
In order to make physical fitness support endurance first in physical resistance training, it is suggested that aerobic training such as morning running and skipping rope can be done first.
When you have a certain foundation, you can type out your body shape and then thicken it. You can refer to the following:
(Initial 3-month bottoming time) Large muscle group training:
Shoulder (deltoid) lifting = 5KG*8 times *3 groups (first three months) and 5 groups (last three months)
Chest (pectoralis major) bird = one hand 10KG* 10 times *3 groups (first three months) and 5 groups (last three months)
Flexion and extension of arm (both ends of arm) = single hand 10KG* 10 times *3 groups (the first three months) and 5 groups (the last three months).
Back (back) heavy bending lifting or rowing, pull-ups 8 times *3 groups (the first three months) 10 times *5 groups (the last three months).
Run or ride a bike in the lower half, or jump rope and squat.
After half a year, we will talk about whether further outward bound training is needed after seeing the actual effect.
In fact, you just need to remember one principle. If you just want to be generally strong (not to participate in the competition), you can also wear a small T-shirt to see the image of shoulder width and back width: that is, the maximum resistance of each group should be controlled within 5 times as far as possible. Simply put, don't let yourself finish resistance training easily every time. If you think each group is too relaxed, increase the weight. In addition, pay attention to posture and diet. In fact, eating too much fat and carbohydrates has little effect.
2. Is it better to buy a straight barbell or a curved barbell?
It is recommended to buy curved surfaces. In fact, curved squats can also be done. If you can buy two poles, of course it is best.
I practice by myself in the office, and no one protects me. Personally, I don't think it's very possible to practice strength often. It is said that only strength can stimulate the growth of meat. So, how to practice to stimulate muscles without increasing strength?
Yes, this is the principle of resistance and muscle gain. If you don't add strength, you can do some simulated actions with your body.
For example, for chest muscles, you can do push-ups. When you spend money, you can push the ground hard, which can make your upper body in the air. You can try clapping your hands in the air until you fall back to the ground. Do this a few times and you should be exhausted. And be careful not to force it. Someone did this before, but it was not well controlled, causing the front teeth to hit the ground. The consequences can be imagined.
4. I also bought tb muscle powder and heavy muscle powder. I wonder if it is necessary to buy it again. I feel that eating those things is too harmful to my kidneys. I'm not going to the game. Just practice until you are generally strong.
You really don't need this. Health is much more important than your figure. Don't eat indiscriminately.
exceed