Let me talk about several aspects: what is madness, specific exercise, diet, rest and time arrangement.
What is madness: muscle exercise can increase the weight load, rest and circulation between groups, and never extend the time of a single exercise at will. Scientific research shows that the decomposition speed of human muscles will be faster than the synthesis speed after a single exercise for more than 90 minutes, that is, the more you practice, the thinner you will be, the degree of muscle fatigue will be greatly deepened and the chance of injury will increase.
Exercise: This should be discussed separately from the muscle parts. Remember to do aerobic exercise for 20 minutes before exercise, such as jogging continuously.
Chest muscles: 3 groups of push-ups warm up, 5 in each group, which are narrow distance, middle distance and wide distance, that is, the distance between hands, without rest. After 15, it takes 1 minute to prepare the weight. I personally recommend three pairs of dumbbells with different weights, which are divided into three levels: A, 2A and 3A (A depends on your own strength). Weight of 3a: exhausted after recumbent push 10, 2a: 12 ~ 15, a: flat bird 15.
After preparing the dumbbell 1min, start the @ group exercise (@ is the code name of a group of actions), and the contents are as follows.
Uphill bird, a (weight), 15R (repetition times, quantity unit)
10 second (seconds)
Upward inclined bench press, 2a, 15R
Rest for 50 seconds after finishing, repeat @ group, change the rest between groups to 12S, and change the number to 12R.
Rest for 45S after finishing, repeat @ group, change the rest between groups to 18S, and change the number to 8R.
Rest for 80S after completion.
Flat bench press, 2s, 5R, 4S, 5R, 7S, 5R, 6S, 5R, 9S, 5R
Rest for 60 seconds
Upward inclined bench press a, 15R 12S, 2a 12R 17s, 3a 8R.
Rest for 60 seconds
Upward tilt bench press 2a8r 10s, 3a 12r 15s, 2a 15r.
Rest for 45 seconds
Pingniaojie A15R40s12R30s12r
Rest for 35 seconds
4 second wide push-ups 12R 8s 8R 8s 6R 8s 4R
Chest muscle exercise is over.
Abdomen: Abdomen exercise is not very complicated, but the difficulty lies in its heavy weight. If possible, hang upside down on the horizontal bar, find a friend to hold your feet steady and make sure your head doesn't fall to the ground. Then, put the dumbbell behind your head and do sit-ups After getting up, swing your waist and abdomen once, and try not to move other parts of your body. Do 8 groups, 30 in each group, and rest for 30 seconds between groups.
Back: Pull-ups warm up 3 groups, 5 in each group, 5 seconds between groups.
& Group: Long-distance pull-ups 12R.
Rest for 5s
Boating with dumbbells in both hands a 12R
Rest for 5s
Hard drawing a 12R
Rest for 40 seconds
Repeat &; Group, and change a to 2a, and change 12R to 15R.
Rest for 40 seconds
Repeat &; Group, and change 2a to 3a, 15R to 8R.
Group%: Dumbbell Shrugging 2a 15R
Don't rest
Side lift (exercise trapezius muscle, don't put down your hand after lifting it to the shoulder, lift it to the top of your head and then put it down from both sides) a 15R.
Rest for 50 seconds after completion, repeat% groups, and change 15R to 12R.
Rest for 40 seconds
Duplicate% groups, 12R changed to 8R.
Dumbbell bird a15r8s12r8sr8s6r5s4r. Rest for 30 seconds after completion, and repeat twice.
Legs: ￥ Group: jumping, walking, squatting, squatting without rest (full jump) 2A, 20r.
Rest for 40S, repeat ￥ group, 40S, repeat, 40S, repeat.
Rest for 50 seconds
Dumbbell lifting heel a30r10s2a30r10s3a30r15s 3a24r18s3a18r20s.
The end of the leg.
Not to mention the arm, two or three heads should be practiced together, one is contracted and the other is stretched.
# group: Bend 2a 15R desktop plummeted by 20R.
Rest for 20S, 15R for 12R, 20R unchanged, repeat group #, rest for 20S, 2a for 3a, 12R for 8R. The bench press type can adjust the load according to personal strength, and can place heavy objects at the root of the thigh.
Shoulder: group: lift 2a 15R, and lift a 15R horizontally.
Rest for 20S, 2a for 3a, 15R for 12R, repeat a group, rest for 20S, 12R for 8R, repeat a group.
Rest for 30 seconds and repeat the above actions.
Diet: Eating breakfast every day will increase your appetite. Instead of eating too much at every meal, the amount of food will increase, 5 tons a day. After 2-3 hours, 2 tons of staple food is mashed potatoes with at least 3 meals of vegetables. Don't eat fat. Other foods are rich in fat and have meat every day. Two bottles of milk a day, preferably 200ml each, are not necessarily skim milk, but skim milk is better. Eat a spoonful of protein powder half an hour before exercise, and the powder can comes with a spoon. Eat fruit one hour before and after exercise. It is recommended to eat apples before exercise and bananas after exercise. If you have the habit of eating supper, you have to give it up. Don't touch it. Don't touch alcohol and tobacco. If you have a certain addiction, you can't exceed 4 cigarettes a day. You can stop drinking directly, and alcohol dehydration is not good for muscle gain. So is caffeine.
Rest: The rest of exercise, muscle recovery takes 2~3 days, so exercise is a three-day cycle, the first day is chest and back, the second day is arms and shoulders, and the third day is legs and abdomen.
There must be 8 hours of deep sleep every day, and a nap can't make up for it. You should adjust your schedule.
Time schedule: Personally, I think it is more appropriate to exercise at 4~5 pm, the time from exercise to eating will not be too long, and the time from the last meal is just right. For various reasons, you may not get enough sleep, you may not prepare your meals in advance, or you may be forced by work, which will affect your exercise. If you feel indifferent and very negative during exercise, you should reduce your exercise or take a whole day off, otherwise you will make the same mistake again the next day. When exercising, the chest and back movements are actually out of order, so they are arranged together. Shoulders and arms, it is best to practice the shoulders first, so that the arms can get a full rest on the third day, otherwise the arms are not strong enough when practicing the chest and back, and the movements are naturally difficult to complete.
Wish you success! Please adopt!