Select 3~4 training movements for the large muscle group, with 3~4 groups for each movement, and the weight can be 8~ 12RM.
Select 2~3 training movements for small muscle groups, with 2~3 groups for each movement, and the weight can be selected as 10~ 15RM.
For ordinary girls, 3 kg to 10 kg for small muscle groups and 10 to 20 kg for large muscle groups are enough.
Common large muscle groups are: chest, back and legs. Common small muscle groups: shoulders, arms and buttocks.
The concepts of RM and grouping
RM (maximum number of repetitions): the maximum number of repetitions of a weight.
1RM: the maximum weight that can only be lifted once through correct training actions.
Training weight: the weight used in a single resistance training action.
Repetition times: the repetition times of single group resistance training.
Inter-group rest: the rest time between each group's training.
For girls, weight 10~20RM is more suitable. Do 10~20 times, neither too heavy nor too heavy, just right.
(The weight of 10~20RM is exactly the weight that 10~20 times can be exhausted. )
★★★★ One-week schedule ★★★
DAY 1: chest+arm+waist and abdomen
The second day: back+arms+aerobic exercise
Day 3: Legs+Shoulders+Waist and Abdomen
Day 4: Rest
Day 5: chest+arms+waist and abdomen
Day 6: Back+Arms+Aerobic Exercise
Day 7: Legs+Shoulders+Waist and Abdomen
★★★★ Leg+Hip Training★★★
A complete ass is divided into an upper part and a lower part. Some people have done hundreds of squats, but their hips are still not up enough because they don't pay attention to their upper body.
And some people already have sexy back grooves, but their hips are still loose, that is, the second half is not taken seriously.
So a complete training plan should include the upper part and the lower part.
The upper part of the hip is erector spinae, the gluteus medius.
The gluteus maximus and biceps femoris are in the lower part of the ass.
1, jogging 10 minutes to warm up.
2. Raise your legs (rear pedal) after standing.
Note: you can straighten your hips without straightening your legs, so you won't practice hamstring muscles (that is, the back of your legs).
Warm-up group:
The first group: more than 20 meters, 20 warm-ups.
The second group: add weight, or 20RM, about 15 times.
Formal group:
The first group: 20RM, about 8~ 15 times.
Group 2: gain weight by 20RM, about 8~ 12 times.
Group 3: Maintain weight and be exhausted.
The fourth group: lose weight, 20RM, exhausted.
3. Leg flexion and extension: The rest between groups should be controlled at 65,438+0 ~ 2 minutes, with a slight pause at the peak of movement and active muscle contraction.
Warm-up group:
The first group: more than 20 meters, 20 warm-ups.
The second group: add weight, or 20RM, about 15 times.
Formal group:
The first group: 20RM, about 8~ 15 times.
Group 2: gain weight by 20RM, about 8~ 12 times.
Group 3: Maintain weight and be exhausted.
The fourth group: lose weight, 20RM, exhausted.
4. Squat (lunge): The rest between groups should be controlled at 1~2 minutes.
How to complete the standard squat: /question/20768038? group _ id = 10378884 # 1574448
1. Be sure to keep your back straight when squatting! Don't lean forward too much, it will cause extra pressure.
2. Don't worry about not exceeding your toes, just squat boldly.
3. Be sure to squat, don't squat until the thigh is parallel to the ground or even lower, which can better stimulate the gluteus maximus. If you squat, please squat.
Whether squatting or standing, make sure that your knees and toes point in the same direction! Toes should never face straight ahead! That is, your feet should not be parallel, but outside eight. In fact, your normal squat is not parallel at all. Try it if you don't believe me.
5. Be sure to warm up and lubricate your knees before squatting. Some people ring as soon as they kneel, no matter how warm they are. Here, as long as you are fully warmed up, your joints will still ring. If it doesn't hurt, don't worry. This is a physiological fracture, which may be due to the lack of lubricating fluid. He stopped ringing after you started training slowly.
6. Squat requires great flexibility of the back and upper limbs ~ so it is best to stretch before squat.
7. The distance between stations is better than shoulder width, but it can also be smaller than shoulder width to stimulate other parts of thighs, but the weight should not be too large.
8. Don't stand on tiptoe. If you don't have toe pads, you can't squat (when the distance between stations is appropriate), which means you have problems with flexibility or lower limbs.
Gain weight.
9. The weight of squatting is better. Because the muscles of the lower limbs are strong and light, it is difficult to stimulate.
10. The most important thing is how to squat comfortably. Your most comfortable squat must be the safest squat.
Lunge course: /group/topic/48250885/
Because my spine is not good, I do squat in front of my neck, that is, I put the barbell in front of my neck, which makes less pressure on my spine.
Squat with arrow: put all the weight of your body on your front legs, and your back legs are just for balance.
One-legged walk 12 steps. Change the other leg.
You can also cross your legs and take 24 steps.
1) Stand on your feet, look up at the front, put your hands over your head, open your elbows to both sides, tighten your shoulder blades backwards, and tighten your waist and abdomen to keep your body stable.
2) Lift one leg, stand with the legs taut, keep the balance between the hips and the inner thighs, and slowly take a step forward, with the heel touching the ground first and the center of gravity leaning forward until the whole foot touches the ground, thus forming a squatting posture.
3) Keep the hip joint and spine stable, and move the center of gravity slightly backward and downward until the thigh is parallel to the ground.
4) The hip actively opens the hip joint before the knee joint and returns to the initial position. During the whole process, keep the hip joint, knee joint and toes on the same plane and in the same direction, and each joint can't swing from side to side.
4. Action improvement:
1) If standing on one leg can't balance the gluteus medius and the medial thigh muscles, the movements include hip abduction and 45-degree squat.
2) If the squat is unstable, improve the eccentric contraction ability of quadriceps femoris or the muscle tension balance of lower limbs.
3) If you can't find the feeling of gluteus maximus by practicing leg cutting and squatting, you can practice lunging forward or gluteal bridge to activate gluteal muscles first.
4) If you can't squat, practice cross-cutting squatting or relax the iliotibial tract with a foam shaft, and do step 2.
The first group: 20RM, about 8~ 15 times.
Group 2: gain weight by 20RM, about 8~ 12 times.
The third group: lose weight, 20RM, about 8~ 15 times.
5, prone leg flexion: the rest between groups is controlled at 1~2 minutes.
The first group: 20RM, about 8~ 15 times.
The second group: 20RM, about 8~ 15 times.
The third group: 20RM, about 8~ 15 times.
6, Romania hard pull
(a kind of hard pull between straight leg hard pull and bent leg hard pull)
The difference between straight leg hard drawing and bent leg hard drawing: /group/topic/5 1829695/
How to do leg bending and hard pulling: /group/topic/46055457/
Action essentials:
Hands and feet are shoulder width,
The hip joint is folded and the knee is almost the same, so that you can practice your hips instead of your legs. Don't lock your knees, bend your knees to cushion them.
Keep your waist straight! The center of gravity moves backward and the tail is facing the sky.
note:
The thighs should be higher than the horizontal position, and the hips should be higher than the highest point of squatting, but the high hips will cause the legs to stay still.
Sit back with your hips, your shoulders should not exceed your waist, and the barbell should be close to your calves.
Don't pout, then lift your upper body.
Don't bend your elbow, use the strength of your back and legs.
The first group: 20RM, about 8~ 15 times.
The second group: 20RM, about 8~ 15 times.
7. Leg abduction+Leg adduction
The first group: 20RM, about 8~ 15 times.
The second group: 20RM, about 8~ 15 times.
The third group: 20RM, about 8~ 15 times.
8. Load-bearing hip bridge
Slightly different from the shoulder bridge, the position of the foot must be raised, so that when the hip joint is fully opened, the maximum stress is in the upper part of the gluteus maximus, not the hamstring or erector spinae. On the other hand, the gluteal bridge is separated from the squatting movement. Which action to choose depends on your own specific situation. If you can't control the stability of squat, practice hip bridge first and find the feeling of hip strength first. If you can practice lunging forward steadily, you can enter the actual training environment more quickly.
The first group: 20RM, about 8~ 15 times.
The second group: 20RM, about 8~ 15 times.
The third group: 20RM, about 8~ 15 times.
★★★★ Back training ★
1, jogging 10 minutes to warm up.
2. Sit down: the rest time between groups should be controlled at 1~2 minutes.
Warm-up group:
The first group: more than 20 minutes, 20 times
The second group: increased weight, still more than 20RM, 15 times.
Formal group
The first group: 20RM, 8~ 15 times.
Group 2: increase the weight, 20RM, 8~ 12 times.
The third group: keep the weight to exhaustion.
3. Rowing in a sitting position: the rest between groups is controlled at 1~2 minutes, and the active muscle contraction is suspended at the peak of action.
The first group: 20RM, 8~ 15 times.
The second group: 20RM, about 8~ 15 times.
The third group: 20 minutes, exhausted
4, narrow grip backhand pull-down: the rest between groups is controlled at 1~2 minutes.
(In fact, it is still sitting posture to pull down the instrument, which is a backhand, and the grip distance is reduced. )
note:
This action will widen your back, so control the amount.
The first group: 20 minutes, exhausted
Group 2: 20 minutes, exhausted.
5. Barbell rowing: the rest between groups is controlled at 1~2 minutes, and this action will not be changed to fixed instrument T-bar rowing.
Barbell rowing: /v_show/id_XMzM4OTM5MzI0.html
T-pole rowing
The first group: 20R, 8~ 15 times.
Group 2: 20RM, 8~ 15 times.
The third group: lose weight, 20RM, exhausted.
A blacklist of actions that will make the waistline thicker.
1. Roman chair lateral flexion
2. Spinal training
3. Hanging leg lifts
4. The abdomen is forced to participate in exertion (such as squatting and hard pulling)
★★★★ Chest training ★
1, jogging 10 minutes to warm up.
2. Dumbbell flying bird: practice chest groove, and the rest between groups is controlled at 1~2 minutes.
Note: heavy shoulders and chest. The point is whether the clip pushes or not.
Warm-up group:
The first group: more than 20 meters, 20 warm-ups.
The second group: increased weight, still more than 20RM, 15 times.
Formal group:
The first group: 20RM, 8~ 15 times.
Group 2: increase the weight, 20RM, 8~ 12 times.
The third group: keep the weight to exhaustion.
3. Barbell bench press
The first group: 20RM, 8~ 15 times.
Group 2: 20RM, 8~ 15 times.
The third group: 20 minutes, exhausted
4. Upward inclined dumbbell bench press: the rest between groups is controlled at 1~2 minutes.
(that is, dumbbell bench press with upward inclination angle. Please note that the upward tilt angle is moderate and should not exceed 45 degrees. )
Note: Do not lock the joints.
Training site: the lower part of pectoralis major, that is, the position of breast tissue ... so increasing the thickness of the middle and lower chest can increase breast enhancement.
The first group: 20RM, 8~ 15 times.
Group 2: 20RM, 8~ 15 times.
The third group: 20 minutes, exhausted
5. Push-ups: Rest between groups should be controlled at 1~2 minutes.
If you can't do normal push-ups, do kneeling push-ups. )
Group 1: Fatigue
Group 2: Fatigue
Group 3: Fatigue
6. Gantry cable clamping box
Training location: you can practice pectoralis minor.
The first group: 20RM, 8~ 15 times.
Group 2: 20RM, 8~ 15 times.
The third group: 20 minutes, exhausted
Step 5 jog for 20 minutes
★★★★ Shoulder training ★
1, jogging 10 minutes to warm up.
2, dumbbell press: rest between groups 1~2 minutes.
Warm-up group:
The first group: more than 20 meters, 20 warm-ups.
The second group: increased weight, still more than 20RM, 15 times.
Formal group
The first group: 20RM, 8~ 15 times.
Group 2: increase the weight, 20RM, 8~ 12 times.
The third group: keep the weight to exhaustion.
3. Upright rowing: rest between groups 1~2 minutes.
This action can also be done with dumbbells, but it is easy to be unstable and can be done well. Note that it is best to do a wide grip when rowing upright, so that you can stimulate the deltoid muscle more, not the trapezius muscle too much. The grip distance should be shoulder width, not too narrow. )
The first group: 20RM, about 8~ 15 times.
The second group: 20RM, about 8~ 15 times.
The third group: 20 minutes, exhausted
4, hell side lift: there is no rest time between groups in each cycle! Take a minute off between cycles and do two cycles.
The first group: 20RM, 8~ 15 times.
Group 2: lose weight 8~ 15 times.
The third group: over 20RM, exhausted.
After the first cycle, rest 1 minute, and the second cycle begins.
The first group: 20RM, about 8~ 15 times.
The second group: lose weight about 8~ 15 times.
The third group: over 20RM, exhausted.
5, supine bird: rest between groups for 30 seconds ~ 1 minute.
(straighten your back! )
The first group: over 20RM, 15~20 times.
Group 2: over 20RM, 15~20 times.
★★★★★ Arm training ★★
1, jogging 10 minutes to warm up.
2, dumbbell bending: rest between groups 1~2 minutes.
Bending trainer:
Warm-up group:
The first group: above 20RM, 20 warm-ups.
The second group: increased weight, still more than 20RM, 15 times.
Formal group
The first group: 20RM, 8~ 15 times.
Group 2: increase the weight, 20RM, 8~ 12 times.
The third group: keep the weight to exhaustion.
Group 4: Lose weight and be exhausted.
3. Flexion and extension of bench arm: the rest between groups is 1~2 minutes.
Before doing this, be sure to stretch your shoulders, or you will get hurt easily. )
The first group: near exhaustion
The second group: close to exhaustion
The third group: near failure
4. Flexion and extension of the back arm after sitting on the dumbbell neck
20RM, make four groups.
5. Pull down the rope
20RM, make four groups.
★★★★ Abdominal training ★
It is divided into upper abdomen and lower abdomen.
Step 1: Low-intensity abdominal muscle training Plan.
Do it three times a week and once every other day. It should hurt for 48 hours. It is normal not to hurt, and it is ok to do it every day.
1 Upper abdomen: sit-ups without pressing the feet. Remember to tuck in and bend over all the time, and don't press your neck hard (your chin can hold something, or you can stick to your collarbone all the time). Thirty, four groups.
2 lower abdomen: lift your legs. Lie on the bed or on the ground, raise your hands above your head, lift your legs after your hands are fixed, put your knees together, arch your back and lift. Requirements: Don't touch the ground when coming down, or get up as soon as you touch the ground. Group of thirty, group of four. Note: this action is very dangerous, because it will hurt your waist. Take your time, don't use explosive force. Stay strong forever. If you control your muscles all the way, you won't hurt your waist. You can touch your waist with your hands. Once there is a gap between your waist and the ground, it means that your abdominal muscles are relaxed. When exerting strength with bones, you can put a pillow under your waist when you can't control it.
After 4 or 5 groups, air bike, 300 groups, 4 groups, rest between groups 1 minute and a half to 2 minutes.
3 side waist: pay attention to the side waist can be practiced once or twice a week. If you practice more, your waist will thicken. The external abdominal oblique muscle is rolled up, 30 on one side, four groups.
All movements are in groups of thirty and four, and the recovery speed of abdominal muscles is much faster than that of other muscles, so the rest time between groups is strictly optimistic, not exceeding 1 minute, which means you will come back and lie down for the next group in 50 seconds.
Step two:
Five-minute abdominal muscle training method
Step 3:
In the previous training, various abdominal movements have been able to complete the prescribed intensity, but the subcutaneous fat of the lower abdomen is still too thick. If you still encounter this situation, then continue to do the first two movements, involving the upper abdomen and lower abdomen, and the lateral abdomen can be done once a week. The difference doesn't count. There used to be 30 groups, but now there are countless groups. If you can't do it, do ten more and rest for 30 seconds to continue doing it. Still can't do it, and then you do ten more. Go on like this.