In retrospect, this plan actually has some shortcomings.
The plan is based on the idea of triple differentiation training, but as novices and ordinary people, they need to give consideration to family and work. The triple differentiation training method of leg, push and pull circulates twice a week, which is too much for most people, and most of them cannot persist or be sustainable.
Therefore, the movements planned at that time were all carried out according to the ideas of legs, thrust and tension, but they were changed to cycle once a week, so that each part can only exercise once a week, which seems to be unable to take advantage of the highly differentiated training plan.
I was lucky enough to read coach Chen's "Quantitative Fitness" series of books and was deeply inspired. Perhaps it is better to reduce the degree of differentiation appropriately and ensure that every part of the body can be practiced twice a week.
The binary training plan in the reference book, combined with personal situation, makes a binary version of the family training plan and shares it with you.
Also, I would like to remind you that this plan is for reference only, so don't copy it blindly.
First of all, explain what is binary differentiation training, which means differentiation according to upper limbs and lower limbs. For example, training day 1, training upper limb major muscles, training day 2, training lower limb major muscles+upper limb minor muscles, training day 3, training lower limb minor muscles+upper limb minor muscles, and so on, twice a week.
The choice of training movements is mainly large muscle group movements and compound movements. At present, I can only train at home, and the training equipment is only dumbbells and elastic belt, so the movement arrangement is mainly dumbbells and self-weight. According to the above principles, I briefly list the training moves I can use. Everyone's physical condition and training conditions are different, for reference only.
List some training moves I usually use. The pictures of training moves are from the Internet, so delete them.
The following training moves can be found online. Someone has done a detailed tutorial on how to do it, how to standardize it, and what details should be paid attention to during the action. You can search by yourself, so I won't go into details here.
Safety and no harm is the first principle, and novice training is best carried out under the guidance of professionals.
In the classic chest exercise, paying attention to the angle between the arm and the trunk to a certain extent can reduce the shoulder pressure and avoid shoulder injury.
If there is no bench, you can do it on the floor. The disadvantage of doing it on the floor is that the elbow can't fall below the chest during centrifugation, because the elbow will touch the ground and the chest muscles can't be fully stretched. Of course, the advantage is that it is safer for beginners.
The upper chest is the focus of chest training, and the upward oblique bench press with a certain angle focuses on stimulating the upper chest position. The whole chest shape will look good if the upper chest is full, otherwise I always feel that there is a piece missing above the chest.
If you find the standard push-ups difficult, you can do some more difficult push-ups variants. For example, in order to increase strength, I will add two sets of push-ups. One hand mainly exerts force, which can apply most of my body weight to one side, which is equivalent to increasing the training load on one side.
Push-ups are basically the same as bench presses, and it is also necessary to pay attention to a certain angle between the arm and trunk during push-ups to prevent shoulder injuries.
Effectively stimulate the lower thoracic margin and triceps brachii,
If you don't have parallel bars at home, you can use the backs of two stools instead of parallel bars, but you must pay attention to safety:
Pull-ups, as the golden movement of upper limb training, are not only for training back muscles, but also conducive to the development of upper limb strength, and are necessary movements of the back.
Unlike pull-ups which mainly act on the coronal plane (back width) of the body, rowing mainly acts on the sagittal plane (back thickness) of the body. When rowing dumbbells, you should pay attention to the upward force on your elbows and lift the dumbbells back to your hips to feel the force of latissimus dorsi instead of going straight up and down.
I did this with elastic belt, and found a firm position to fix one end of elastic belt on it. For me, this action of latissimus dorsi is better than rowing with dumbbells on one arm.
The left and right legs alternate, and the left and right legs are completed at one time. This exercise may be a bit difficult for beginners. You can reduce the load at first, or do it yourself without dumbbells.
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The straight version mainly stimulates the anterior chain.
Bending mainly stimulates the back chain.
Dorsal chain action can effectively stimulate hamstring muscles. Pay attention to keep your back straight and don't bow your back, or you will get hurt easily. The depth of descent depends on your flexibility.
The upper limb muscles here refer to the shoulders and arms, which are trained with the legs. Shoulders and arms can be practiced in turn, such as the first shoulder exercise and the second arm exercise.
Pay attention to feel the stress on the scapula, and don't shrug.
Upper limb training day: 3 chest exercises +3 back exercises
Lower limb training day: 3 lower limb movements +2~3 upper limb small muscle movements.
The order of upper limb training chest and back can be interchanged. For example, the first upper limb training, first practicing the chest, and then practicing the back next time, is conducive to giving new stimulation to the muscles.
Training movements are mainly muscle and compound movements, and single joint movements can be replaced by the same type of movements.
Ordinary people's family fitness is limited by the environment, venues and equipment, so we should make use of all available conditions. Training methods including dumbbell, self-weight and elastic belt can be tried, and the types of loads can be varied, but the principle of their stress modes is the same.
For fitness enthusiasts, personally, it is important to strengthen basic learning, understand the principles behind movements, achieve basic movements in place, pay attention to muscle sensitivity, and understand some relevant theoretical knowledge. Pay attention to safety and no harm, and sustainable development is the guarantee of having a healthy body.
In addition, there will be an undifferentiated training version in the follow-up time, so stay tuned.