The purpose and requirements of exercise
In order to lay a good foundation for bodybuilding, it is required that within half a year, the health level and physical strength have been significantly improved, the body shape has been significantly changed, and the muscles of all parts of the body have been uniformly strengthened. Have the basic knowledge of bodybuilding and master the correct methods of basic movements.
Content arrangement
Exercise three times a week, or once every other day for about 60-90 minutes, and then gradually extend it. Each exercise should include warm-up activities (about 10 minutes).
Exercise activities (45-70 minutes)
Tidy up (relax) activities (5- 10 minutes)
Exercise should include about 10 movements and can be practiced in various parts of the body. Each movement can be practiced in 1-4 groups, and a practice class should not exceed 30 groups.
You can arrange 2-3 elementary courses of full-body exercise. The specific exercise movements should be different. Change a course every 1-2 months, which can change the exercise to improve the effect.
Every class contains exercises for different parts of the body. There are four arrangements, you can choose one of them.
Those who practice the upper body rank first, and those who practice the lower body rank last.
Those who practice the lower body rank first, and those who practice the upper body rank last.
Those who practice large muscle groups rank first, and those who practice small muscle groups rank last.
Those who practice small muscle groups rank first, and those who practice large muscle groups rank last.
Exercise plan: intermediate stage (one and a half years after the primary stage)
The purpose and requirements of exercise
Gradually improve the uniform development of muscles in all parts of the body, pay attention to avoid and correct the development deviation, strive to break through the stagnant deadlock, strive to correctly master more movements that can exercise all parts of the body, and determine the exercise effect through your own practice. Start practicing the prescribed movements of bodybuilding competition, cultivate the ability of selecting materials for bodybuilding and improve the appreciation level.
Content arrangement
Exercise four times a week (Monday, Thursday, Tuesday and Friday) or take a day off every two days. 90- 120 minutes each time. Each course can be divided into three or four parts.
Warm-up activities (about 10 minutes)
Exercise (70- 100 minutes)
Performance and competition exercises (0- 10 minutes)
Tidy up (relax) activities (5- 10 minutes)
Divide the whole body into two divisions, make up two courses at a time, and practice one division each. Those who practice four times a week practice one division on Monday and Thursday and another division on Tuesday and Friday. If you take a day off for two consecutive days, practice a division on the first day and another division on the second day.
There are many ways to divide, and the procedures are different. The following are the four most commonly used divisions to choose from. You can also edit several pairs of courses and exercise for a while to change a pair.
First kind
Monday, Thursday (or the first day), abdomen (waist), chest, back, shoulders, neck and calf.
Tuesday, Friday (or the next day), abdomen (waist), thigh, two arms, three arms, forearm, calf.
The second type
Monday, Thursday (or the first day), abdomen (waist), chest, shoulders, humerus, forearm and calf.
Tuesday, Friday (or the next day), abdomen (waist), back, thigh, arm head, neck and calf.
The above two arrangements, the abdomen and calf are practiced every time, in order to obtain the obvious effect of abdominal muscles, calf muscles are difficult to develop, and it is best to practice every time.
The third kind
On Monday and Thursday (or the first day of junior high school), focus on the parts with poor exercise ratio and slow development.
Exercise on Tuesdays and Fridays (or the next day) where you don't exercise on Mondays and Thursdays.
The fourth kind
Divide all kinds of movements into two parts, mainly "pull" or "push", and practice four times a week, twice respectively. You can choose 2-3 movements for each body part, and each movement can be done in 3-6 groups, with no more than 45 groups in an exercise class.
Exercise plan: advanced stage
The purpose and requirements of exercise
By further increasing the intensity of exercise and increasing the movement changes, the muscles of all parts of the body develop more sturdily and the lines are more prominent. At the same time, it pays attention to improving any shortcoming, so that the whole body can develop more evenly and perfectly, reaching a level that ordinary people can't reach and other sports can't reach. Physical strength and health level have also been greatly improved. It is necessary to practice the prescribed movements in bodybuilding competitions more, and design one or several sets of optional movements that can better express one's body and posture characteristics and are full of artistic modeling, so as to prepare for performances and competitions. Learn and study the knowledge about physical exercise extensively, and master the characteristics and effects of various exercise movements and different curriculum arrangements from practice, so as to overcome the crux according to their own conditions and reach the highest level as possible, and can guide beginners and intermediate exercisers.
Content arrangement
Exercise four or six times a week or once for three consecutive days and take a day off. Exercise for two to two and a half hours at a time.
Practice four times a week (Monday, Thursday, Tuesday and Friday)
Practice five times a week (Monday, Thursday, Wednesday, Tuesday and Friday)
Practice six times a week (Monday, Thursday, Tuesday, Friday, Wednesday and Saturday)
Each course can be divided into the following three or four parts.
Warm-up activities (about 10 minutes)
Exercise activities (100- 120 minutes gradually extended)
Performance and competition exercises (0-30 minutes)
Tidy up (relax) activities (5- 10 minutes)
Divide the whole body into two or three parts and practice in turn, one part at a time.
Those who practice four times a week.
Practice a division on Monday and Thursday and another division on Tuesday and Friday.
Those who practice five times a week
Practice a division on Monday and Thursday and another division on Tuesday and Friday. Practice the parts that need improvement on Wednesday.
Those who practice six times a week.
Practice one point on Monday and Thursday and two points on Tuesday and Friday. Practice the third part on Wednesday and Saturday. Or the parts that need improvement on Monday, Wednesday and Friday, and other parts on Tuesday, Thursday and Saturday. Or practice a division on Monday, Wednesday and Friday, and another division on Tuesday, Thursday and Saturday.
If you divide your whole body into three divisions and practice six times a week, you can do the following division exercises.
Monday, four arms, shoulders
On Tuesday, five breasts came back.
Wednesday, six legs, abdomen
If you divide your whole body into two divisions and practice four or six times a week, you can choose the following two methods besides the methods already selected in the intermediate stage.
First kind
Monday, Wednesday and Friday (or Monday and Thursday) chest, arms, shoulders and upper back.
Abdomen, legs and lower back on Tuesdays, Thursdays and Saturdays (or Tuesdays and Fridays)
The second type
There are three heads on Monday, Wednesday and Friday (or one or four o'clock): abdomen, chest, shoulders and arms.
Tuesday, Thursday, Saturday (or Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday, Tuesday).
The above two methods do not include the neck, because the shoulder and upper back movements are generally accompanied by neck exercises.
Each body part can practice two to five movements, and each movement can be done in 4-7 groups. Generally, one exercise should not exceed 60 groups.