Compared with girls' demands for establishing waist-hip ratio, boys' exercise plans are mainly big, so they have arranged targeted training for three major muscle groups.
If you can only spare three days a week to go to the gym, then focusing on your chest, back and legs can not only improve your metabolism and help you lose weight, but also maximize your muscle circumference and improve your body shape.
The training plan for three times a week is as follows:
Monday, legs
Roman hard pull+Smith lunge squat+prone leg bending+sitting leg flexion and extension
When beginners start practicing, don't pursue weight, but pay attention to whether the movements are standard, that is, whether the power of hips and legs is correct.
When training for at least one month, give priority to the use of fixed instruments, which can fix the movement track, standardize the posture and be safer.
Tuesday, rest
Wednesday, come back
High pull-down+T-bar rowing+sitting rowing+barbell rowing/one-arm rowing
There are only two movements in back training: pulling and rowing.
It can produce thousands of variants, such as changing different handles and feeling different forces; Changing the starting posture, such as sitting posture, standing posture and lying posture, can make an action beautiful, but it must be based on the strength of the back, otherwise more actions will be gestures.
Big boss says pull-ups are the best back exercise. Of course, they don't deny the superiority of this action, but for many small white novices, they can't do any of them at all. Even with the help of power rope, elastic belt or equipment, it won't feel good at first, which is far less convenient than a few kilograms of dumbbells or adjustable ropes. Cao can do it, just suit himself.
Rest on Thursday
Friday public welfare fund
Push the chest on the instrument+push the chest in the sitting position+clip the chest with butterfly machine+dumbbell bird
It is not recommended for beginners to do barbell bench presses as soon as they come up. First, they can't master the left and right forces well, and it is easy to borrow money by hand, so that one side is big and the other is small. Second, when the straight bar was lowered, Xiaobai fell too low to catch up with the falling range, causing the wrist to turn over and cause injury. Therefore, it is still based on instruments, supplemented by small weight dumbbells.
Rest on Saturday
Aerobic or rest on Sunday
Partners with a large base can add 30-50 minutes of aerobic exercise after one hour of strength training, which can get twice the result with half the effort.