1: There are several principles for arranging training time, which do not delay work, affect rest and conflict with meal time. Because I don't know your life structure, I can only tell you here that it is not suitable for heavy-load exercise within 2 hours after meals and 3 hours before going to bed. Your training is mainly aimed at the upper limbs. The best training method of biceps brachii is to bend over, sit in the corner of the stool, spread your legs and hold dumbbells with one hand. Moreover, when the dumbbell is put down, the arm can't be completely straightened, otherwise the tense muscles will relax and affect the training effect. Triceps training can adopt the method of holding and pushing (this kind of training can also exercise chest muscles). Lie flat on the bed, hold dumbbells with both hands, palms facing each other, approach as close as possible (this is to train triceps, if the hands are far away, it is mainly to stimulate the chest muscles), and then push up. And this action usually does not need to lose weight. You can also increase the weight appropriately ... As for the weight, 8 strokes in the same continuous action is the limit, and 8- 12 is the best number of times to exercise basic strength and explosiveness. Make sure that each group can do 8 tricks. There should be at least 6 groups, and relax between groups 1 min (just swing your arms and knead them, as long as you don't make the training parts nervous).
2. If you are exhausted, strongly protest against taking the day off. Just like a slave who can't work, it's no use whipping him with braids. The standard of muscle exercise is soreness rather than fatigue. Besides, don't forget, safety comes first. Aren't you afraid of accidentally hitting a dumbbell when you are so tired? "Practice every day?" Your enthusiasm is very high, but remember, you can't be impatient when you work slowly. Muscle growth time is about 48 hours, so your training should be once every 2-3 days. Don't feel that your spare time is really wasted. In fact, your muscles are secretly growing. One exception is the abdominal muscles! Abdominal muscles need daily stimulation! Once you listen, you will cover the fat! When doing sit-ups, you should pay attention to the contraction degree of abdominal muscles, and you should not be stimulated unevenly because of being fast, resulting in "five-pack abdominal muscles"! I tell you, it's ugly. This requires your bed and your posture to be very flat. In addition, when your abdominal muscles have been trained to 6 pieces, the role of sit-ups is small, and it is difficult to stimulate the fourth pair of abdominal muscles. At this time, you should change to this project-supine leg lifts. Ping! Lie on the bed with your hands at your sides. Use only the strength of the abdomen! Lift your legs at the same time. Then put it down at the same time. Be careful to move slowly, as long as they and your body rise to 45 degrees. When you put them down, you should also use your strength to maintain them. Similarly, you can't put them down completely, because abdominal muscles need more compact stimulation. Then arrange the number of times in each group according to the individual situation. (It is more difficult to lift legs. If the number of times in each group is too small, the relaxation time should be reduced accordingly.) ..............: I forgot to say that it is not appropriate to train abdominal muscles every once in a while.
3. Of course, the training time is full of energy (relatively speaking). It is extremely unscientific to carry out such high-excitement activities three hours before going to bed. There is another sentence: don't eat too much after exercise!
4. Diet, mainly high-protein foods can help muscle growth, such as eggs, fish, beef, Flammulina velutipes and beans (excluding peanuts, which are aimed at body fat). But you can't just eat protein! The best staple food is our traditional rice and pasta in China. Vegetables are best eaten raw after washing and are nontoxic. Look at those foreigners. Vitamins will decompose when vegetables are heated. I study chemistry, which I know very well. Recommended healthy drinks: soybean milk, soybean milk. Pay attention to protein's intake in time, and try to supplement it within 1 hour after training, otherwise your training effect may be discounted. As for how much to eat, what food to avoid? I asked the professionals this question. He said that the difference is a little, but it is too small, just like the gravity between people. It's too small, but it's not without it So I won't say it here, so as not to increase your memory burden. Eat as much as you usually eat. What you eat says that smoking, drinking and taking drugs are taboo. It's gone.
Another thing you don't know is rest. Sleeping less than 8 hours a day has a great influence on muscle growth.
Finally, don't think about where to practice today, it will get bigger tomorrow. Although "nothing is impossible", I think it is impossible. Take your time, you've worked hard, and God won't treat you badly! In order not to affect your work, you'd better treat exercise as normal as eating, instead of doing it every day, and don't put exercise above work, career and family in attitude. If you persist for a period of time, you will find that your muscles become bigger and stronger. It's no problem to go out and deal with five or six people. Your wife will feel safe and your son will set an example ... As long as you work hard towards these goals and step by step, you will succeed! The original light is with you!