Requirements: simple, not too long, not afraid of a large amount of training, but time is limited, I hope to make full use of it.
It's best not to copy a bunch. Maybe you find it useful to copy some.
Thank you for your experienced help in this field. I think the reward is definitely more than 100. What matters is your method and attitude. Thanks again. One: Aerobic training plan: cardio-pulmonary function training and running.
Twice a week, 20-30 minutes each time, with a distance of 3-5 kilometers.
2. Strength training plan: (the intensity should be mastered according to your own situation)
1. Jump rope to warm up 10 minutes.
Stretching and stretching
3. Dumbbell exercises 7 times a week
4. (times) refers to the number you can barely complete! (Select the weight according to the number of times)
The first leg training day (high-intensity leg training is beneficial to hormone secretion)
Dumbbell Squat 10- 15RM (times) x3 Group
Dumbbell straight leg hard drawing 10- 15RM
Dumbbell Scissors Squat 10- 15RM
Chest training the next day
Dumbbell chest push 10- 12RM (times) x3
Dumbbell wide chest 10- 12RM
Dumbbell bird 10- 12RM
Come back for training on the third day
Dumbbell single-arm rowing: 8- 12RM (times) x3
Hard drawing of dumbbell bent leg: 8- 10RM
Dumbbell bending stroke: 8- 12RM
Day 4 Shoulder Training Day
Sitting dumbbell press 10- 12RM (times) x3
Standing dumbbell side lift 10- 12RM
Vertical dumbbell rowing 10- 12RM
Day 5: 2 training days
Sit on the dumbbell and bend alternately 8- 12RM (times) x3.
Dumbbell bending hammer 8- 12RM
External rotation dumbbell bend 8- 12RM
Day 6: 3 training days
One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3
Dumbbell bending arm flexion and extension 8- 12RM
Narrow body push-ups 10- 15RM
Day 7 Abdominal Training Day
Sit-ups 15-20RM (times) x3
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
"RM" is the abbreviation of "repetition maximum" in English, which is translated into "maximum repetition value" in Chinese. For example, "6 ~ 12rm" means "the weight that can be repeated at most 6 ~ 12 times". Suggest going to the gym. The equipment at home is too limited, and the gym is more complete. . Muscle gain is a very complicated matter, and dumbbells alone can't do it. . If this method doesn't work, I suggest watching some fitness and muscle training videos online, because many actions can't be clearly stated in words. Hello, I answer you with professional experience. You must have perseverance to exercise. According to your physique, you can now try to give priority to upper body muscle exercise, supplemented by lower body aerobic exercise. If you practice every day, the time should not exceed 40 minutes. If you practice every week, the time should not exceed 2 hours. The upper body mainly exercises dumbbell bench press, flying birds or push-ups. "Rowing" and pull-ups can effectively practice back muscles. (20 in each group above, 4 groups per day). When doing push-ups, it is better to support your hands with one punch apart. If you have dumbbells, you can be a flying bird, and the effect is better. The lower body mainly practices jogging and skipping rope. Walking can't exercise heart and lung function. Running and swimming are better if conditions permit. Running requires gradual practice. You can run at night, which is ideal, but don't exceed 8: 30 in the evening. Avoid nudity when running, which is easy to catch a cold and is not conducive to the discharge of body heat. You can run for 10 minutes at first, and then walk for 20 minutes. After a week, you can run 10 minutes and then run 10 minutes. After a week, you can run for 20 minutes and walk for 10 minutes until you run for 30 minutes continuously. Then gradually increase the time in units of 10 minute. The most important thing in running is the coordination of pace and breathing, and the firmness of will quality. It's best to fully relax after running. Leg press is ideal at this time. Don't be afraid of leg press getting hurt. It's better to relax and be flexible, which is good for your health. Martial arts masters are very flexible. Soak your feet with hot water to relieve fatigue after you go home. Generally, it is ideal to practice one or two body parts a day. For example, on the first day, practice the lower chest and abdomen, on the second day, practice the lower chest and back muscles, and on the third day, practice the upper abdomen with two heads and three heads. In short, don't have more than two training sessions a day. Buy an item and try to do 4-5 groups. It is very important to relax after exercise. You can't rest immediately after fitness. The most effective relaxation is of course massage. The disadvantage is that it is expensive. You can massage yourself. After the practice, pat your practice area and relax before the rest. This can effectively place fat accumulation. You can also soak your feet in hot water and take a bath to relax. 3. Rest and diet are also important. You can spare 65,438+0-2 days for relaxation exercises, such as yoga, flexibility, jumping and boxing, body coordination, swimming, playing ball games, or jogging for 20 minutes to relax.
The most important thing is not to sit down and rest immediately after leg exercise, but to fully relax. Finally, the diet should be reasonable and sufficient, with protein, meat, vegetables and fruits as the main food, supplemented by carbohydrates. If you don't plan to play bodybuilding competition, remember not to eat all kinds of protein powder or creatine indiscriminately, which is not good. Remember, don't be encouraged by the gym coach to buy things that are harmful to your health. It's best to go to the gym to exercise, where the exercise is comprehensive and there are professional coaches. The equipment is also complete. It is recommended to get up in the morning and practice equipment at night. Muscle training is best done with equipment. You'd better practice endurance and jumping, and run in my way. There are only two dumbbells and one arm in my house. There is no fixed time for exercise. Anyway, it will be ready in an hour and a half after dinner. You can do it when you are free. You can start with 100 push-ups, and then gradually strengthen. Dumbbell, what kind of action is it, and where is the strength used?
As for the lower body, I seldom practice it now. I run occasionally. There are various methods of physical fitness and muscle training, which can be flexibly adopted according to local conditions, especially the strength training of various parts of the body, which can be targeted according to my actual situation. For example, improve the strength of upper limbs and waist and abdomen, push-ups, stand upside down against the wall every once in a while, sit-ups and punching sandbags. In order to increase the strength of lower limbs, we can practice various jumping methods (such as single-leg jump, lunge jump, frog jump, squat jump and steps) in martial arts. ). In addition to practicing by hand, you can also practice with various instruments, such as dumbbells, kettlebells and barbells.
As long as you can keep training, it is better to feel the burning sensation of your muscles every time!
Bouncing training: 1, jump straight to the knee and practice calf muscles. 2, squat jump, practice thigh muscles. 3. Touch the height, feet and one foot, left foot and right foot. 4, close your legs and jump, practice waist and abdomen strength. 5, sprint, explosive force, jumping without speed is no different from disability. 6. Stretch tendons, practice flexibility, improve muscle quality, and measure that muscles will grow along the longitudinal direction, firm and elastic, but not thick. If you increase the strength, you can also carry loads and bring sandbags or something. Do your best when practicing these, because the motivation of jumping is your desire, and desire makes you constantly stimulate your muscles to break through the limit, so that your jumping will continue to improve. My own experience is that how high your desire is, how much your bounce will improve. Even in the same training time, strong desire will stimulate you beyond imagination.
References:
So in the morning, I ran in the morning. Exercise leg muscles
Do dozens of push-ups at noon. Exercise arm muscles.
I can't remember my name when I do dozens of things. I just lie on the ground and call for someone, or find a place, buckle it with my feet, and then hold my head in my hands. Lie on the ground, then raise your head and touch your feet with your knees. Do it back and forth dozens of times, and you will grow abdominal muscles.
Let's go to the gym.
The best way is to do some exercise. Every sport is good for him.
Playing basketball is the best Abdominal muscles, chest muscles, arm muscles, foot muscles. Some words for you!
Push-ups, sit-ups, squats, dumbbell side lifts, etc.
Do three or four groups every day, each group is exhausted, the action should be standard, the quality should not be quantity.
Eat more high-protein foods such as meat, fish and eggs.
Practice more, eat more and don't practice for half an hour before going to bed. Ensure adequate sleep. It will have obvious effect in a month. Practice more and eat more! Hello, I answer you with professional experience. You must have perseverance to exercise. I don't think it's possible to buy a barbell (it's too big to look ugly in the room). Let's buy a dumbbell with adjustable weight and a supine board. According to your physique, you can now try to give priority to upper body muscle exercise, supplemented by lower body aerobic exercise. If you practice every day, the time should not exceed 40 minutes. If you practice every week, the time should not exceed 2 hours. The upper body mainly exercises dumbbell bench press, flying birds or push-ups. "Rowing" and pull-ups can effectively practice back muscles. (20 in each group above, 4 groups per day). When doing push-ups, it is better to support your hands with one punch apart. If you have dumbbells, you can be a flying bird, and the effect is better. Teach you a good way to lose weight. Wrap your abdomen with plastic wrap, and then do some exercise such as running or skipping rope. Your abdomen perspires easily, which is good for losing weight. It's just that the plastic wrap is too depressing. But the effect is better. Although you can't gain muscle, you can definitely lose weight. The lower body mainly practices jogging and skipping rope. Walking can't exercise heart and lung function. Running and swimming are better if conditions permit. Running requires gradual practice. You can run at night, which is ideal, but don't exceed 8: 30 in the evening. Avoid nudity when running, which is easy to catch a cold and is not conducive to the discharge of body heat. You can run for 10 minutes at first, and then walk for 20 minutes. After a week, you can run 10 minutes and then run 10 minutes. After a week, you can run for 20 minutes and walk for 10 minutes until you run for 30 minutes continuously. Then gradually increase the time in units of 10 minute. The most important thing in running is the coordination of pace and breathing, and the firmness of will quality. It's best to fully relax after running. Leg press is ideal at this time. Don't be afraid of leg press getting hurt. It's better to relax and be flexible, which is good for your health. Martial arts masters are very flexible. Soak your feet with hot water to relieve fatigue after you go home. Generally, it is ideal to practice one or two body parts a day. For example, on the first day, practice the lower chest and abdomen, on the second day, practice the lower chest and back muscles, and on the third day, practice the upper abdomen with two heads and three heads. In short, don't have more than two training sessions a day. Buy an item and try to do 4-5 groups. It is very important to relax after exercise. You can't rest immediately after fitness. The most effective relaxation is of course massage. The disadvantage is that it is expensive. You can massage yourself. After the practice, pat your practice area and relax before the rest. This can effectively place fat accumulation. You can also soak your feet in hot water and take a bath to relax. 3. Rest and diet are also important. You can spare 65,438+0-2 days for relaxation exercises, such as yoga, flexibility, jumping and boxing, body coordination, swimming, playing ball games, or jogging for 20 minutes to relax.