Then understand your physical fitness, including strength, flexibility, endurance, explosive power, cardiopulmonary function, fat ratio, coordination and so on. (It is difficult to provide a standard because you don't know your age)
According to the above results and your own preferences, make a fitness plan (preferably a gym). According to a beginner's situation, for example, beginners generally choose to train three times a week and once every other day, such as 135 or 246, and rest at other times (note: if you are not obese or have poor physical fitness or high physical level, you generally don't need to do too much aerobic exercise to avoid affecting muscle growth). Practice upper body on the first day, lower body on the second day, upper body on the third day, and so on. On the first day and the second day, each group did 10- 12 times. On the third day, no group did 8 actions. Do heavy weight training once every one to two months, and do 4-5 times in each group.
Exercise schedule:
The first day's training sites are: chest, back, shoulders, biceps and triceps.
Action selection (action sequence):
Chest bench press (all angles can be used, mainly barbells), all kinds of birds, parallel bars arms flexion and extension, supine straight arm pull-ups.
Pull back, pull-ups, neck pull-downs, barbell rowing and lifting dumbbells.
Shoulder barbell push (sitting or standing), dumbbell push, side lift, bending over birds, etc.
Biceps barbell lift, dumbbell alternate lift, arm pad lift, concentrated lift, etc.
Flexion and extension of triceps brachii supine arm, flexion and extension of upright head and back arm, flexion and extension of prone arm, etc.
The next day, the training sites are: quadriceps femoris, biceps femoris, calf and abdominal muscles in turn.
Action selection:
Squat, leg lift, quadriceps barbell leg flexion and extension.
Hard pulling of biceps femoris straight leg, bending of prone leg, etc.
Legs upright, heels up, posture, heels up.
Abdominal suspension, leg lifting, sit-ups, etc.
Training requirements:
1。 Try to finish each training in about an hour, and overtime is invalid.
2。 The actions listed above are all basic actions. Don't practice some fancy moves. Every part should have a barbell-based movement. You can only select two actions per part at most.
3。 Each action has at least 3 groups and no more than 6 groups.
4。 The rest between groups can be about 60- 120 seconds according to the situation (don't chat with people, concentrate).
5。 If there is no special reason, the training plan should last for three months, and the effect will be obvious and relatively consolidated.
6。 Life should be regular.
7。 Pay attention to rich nutrition and calories, and muscles will grow.
8。 Have a full recovery, don't stay up late at ordinary times, be optimistic and positive.
9。 Measure the body circumference every three months to compare the changes and deficiencies.
10。 Keep a training diary.