In addition to the abdomen, it is best to train in the same place at intervals of 48 hours, and the abdominal training interval is 24 hours. Don't train every day!

In free weight training (lifting dumbbells and barbells), you should choose 60%~80% of the maximum weight you can lift as the training weight.

Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; According to different training purposes, the interval between groups is between 30 seconds and 3 minutes.

When bearing your own weight, the number of each group is 60% of the maximum number of actions you can complete at one time.

Each strength training time shall not exceed 1 hour.

It is recommended to train muscles in all parts twice a week. See point 5 for reasons.

Basic strength training program. The plan circulates every three days.

Monday

Chest and back (supine push-ups, upward inclined push-ups, supine pull-ups, distracted boating)

Abdomen (abdominal rolling)

Tuesday

Shoulder, upper arm and forearm (dumbbell side lift, dumbbell arm lift, barbell lift and sitting posture wrist lift)

Abdomen (abdominal rolling)

Wednesday

Thigh, calf, lower back (squat, dumbbell weight heel,)

Abdomen. (Abdominal rolling)

Muscle building depends on strength training and proper supplementation of protein.

Principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.

Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.