How to shape a good figure, please advise your predecessors. Well, the muscles are clear, not too thin and not too fat. A complete fitness plan should include three aspects: eating (eating), practicing (training) and sleeping (sleeping).
Training plan:
Start with 5- 10 minutes of aerobic warm-up, and finally relax with 5- 10 minutes of stretching, with 40-50 minutes of strength training in the middle.
Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck);
2) Chest: flat bench press (chest push in sitting position);
3) Legs: barbell squat (Smith squat);
4) Shoulder: barbell pressure (dumbbell pressure);
5) Arm: barbell bending (dumbbell bending);
6) Abdomen: sit-ups (sit-ups).
Exercise three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part, and keep the actions in brackets. There are three groups of movements, 8-65,438+02 times in each group. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly.
It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate.
How to train your body into a male model! Training strength to increase muscles and having enough muscles to remove fat can be successful.
I want to exercise my muscles. I want to be like Ming Dow. My muscles are not very big, but I have lines. I also want to know why and how, brother! I'll teach you! But you must give me extra points! I am serious about teaching!
1。 It doesn't matter what the schedule is!
2。 If you don't drink, there will be a beer belly!
3。 A meal is no good. If you really want to be healthy, eat more! At least 3 meals a day! At least! Remember! It would be better if you could eat more, but remember, if you eat more, you should practice more!
4。 Start real fitness! Dumbbells are enough! Remember, the number is the most important. You just started practicing shape, not block! Wait until you have a style to practice!
5。 Chest muscles: There are two kinds of push-ups. 1) Hands are wider than shoulders, and exercise the lateral chest muscles. 2) Hands are narrower than shoulders and practice inside! Raising the mat can increase the difficulty!
6。 Deltoid muscle (shoulder): Lift dumbbells in front to practice the front plastic, and lift the middle elements on the side. The back elements are more complicated, but it is not important to practice the back muscles!
7。 Biceps (where there is an egg on someone's screen, hehe): ring the bell and bend it, you should know! Note: Don't borrow money! Don't be lazy!
8。 Triceps (the muscle behind the egg): It's more difficult! It's not important to you either. Don't practice yet!
9。 Abdominal muscles+extensor dorsi: sit-ups and pull-ups! Simple! Ha ha!
10。 Generally, there are 12 groups, and several groups are discussed by people! But considering that your dumbbells are relatively light, order them yourself, and each group will try their best to do it! How to test whether it is effective and see if the muscles that get up the next day are sore! 1 Muscle needs to rest for 48 hours!
How can a man get into a good figure and have muscles? You can try to go to a fitness club for training, where the facilities are complete and the atmosphere is good. As for the time, it will be a little longer. A good figure should last at least one year.
Want to exercise, but what should I do if I don't have too many muscles? Exercise includes muscle exercise and strength exercise. One is to exercise with great weight and few times to get enough muscle strength; Strength training is to increase muscle endurance! Observe and practice.
How to be a top male model If you have money, go to the gym and hire a personal trainer.
Tell him about your situation and he will make his own fitness plan for you.
A comprehensive plan including diet and fitness.
If you don't have money, you can see how to practice abdominal muscles and mermaid line online and learn while watching.
Buy some protein powder, which is sold online, and supplement it.
The most important thing is to keep exercising.
How long does it take to become a male model? If the height is right, 3-5 months of hard training is enough. Attention, this is hard training!
As time is tight, you must practice in the gym.
During this period, we should eat a reasonable diet, mainly in protein (eat more egg whites, fish, milk and beans), and get enough vitamins and carbohydrates.
Practice at least 4 days a week, preferably 6 days.
How can thin people build very linear muscles? Naturally, he is a little fat, but not too fat, because fat people generally have more body fat, and at the same time their relative strength will be slightly larger, and the strength they can bear will be greater than that of ribs men.
If the intensity of exercise is high, fitness will have a great influence on muscles.
* * * big, muscle growth is easy.
But one thing we must know is that fat, that is, fat, cannot be transformed into muscle, that is, protein's.
In other words, fat people either practice or turn fat into muscle.
In fact, the purpose of supplementing protein is to gain muscle and consume fat at the same time, which is a misunderstanding of many people. ..
If you exercise, it is high intensity, 8~ 12 groups, multiple groups, and the interval between groups is about one minute.
Have perseverance and endurance. You can see blocks and lines in a few months.
I hope it helps you. ..
How to train muscles to have lines? Hello!
The effect of bodybuilding lies not only in scientific training, but also in recovery and reasonable nutrition after training. Beginners should gradually increase the amount of exercise and intensity. You are a beginner. You train for an hour and a half every day. Obviously, you exercise too much. It is not easy for beginners to train for more than 45 minutes at a time in the first three or four months, and it is better to train the next day. The chest, back and arms can be arranged for each training. Take a day off, then practice your shoulders, thighs and abdomen. Do two or three movements for each part. The number of comprehensive groups cannot exceed 16, and the difference is within 90 seconds. After physical strength is enhanced, differentiated training can be carried out under the guidance of the coach.
Muscle growth is in the process of recovery after practice. Ensuring good rest and sleep, plus reasonable nutrition, is a good guarantee for muscle growth. Eating more carbohydrates such as bread and noodles before training can increase the energy storage in the body and ensure the energy supply during training. After training, eat more protein food and fruits to neutralize lactic acid accumulation in muscles and help recovery. Usually eat less and eat more meals. As long as you persist and persevere, I believe that your muscles will change obviously in the near future.
Wish you success!