The first training, three times a week, focuses on large muscle groups. To develop muscle mass, each group should do 8- 12 times, and rest between groups for 90- 120 seconds, with 3-5 groups in each part; Muscle strength should be developed 3-5 times in each group, with a rest of about 3 minutes between groups and 5-8 groups in each part, otherwise the muscles will not be stimulated as they should be. The total number of groups in each training is 20-30.
According to personal needs (strength, muscles, etc. ), combined with the above introduction, choose the corresponding times, frequency and rest time (unless otherwise specified).
Monday. Chest and triceps: barbell bench press+supine bird+parallel bars arm flexion and extension.
Abdominal muscles: sit-ups (exhausted in each group, 5 groups)
Wednesday. Leg biceps: barbell squat+leg lift+standing posture, sitting posture and heel lift (exhausted, 4 groups in each group)+dumb.
Bell bending
Friday. Back, biceps and shoulders: barbell hard pull+prone stroke+shoulder pressing.
Relax your muscles after each workout (just rub them). You must warm up and stretch before training. You can drink some milk immediately after exercise.
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Nutrition: Eat three meals normally, morning 10, 4 pm and 9 pm, and eat some high-protein foods, such as an egg, a bottle of yogurt, 2 slices of bread and a piece of ham. Because only by consuming more calories can excess calories be converted into fat; Only by taking enough protein can muscles grow rapidly. Take one vitamin C and one vitamin E in the morning and one vitamin E in the evening (a strong antioxidant helps muscles recover quickly).
Rest: Sleep normally for 8-9 hours every day.
If you don't understand the above actions, or don't have a gym, you can use the parallel bars, horizontal bars, dumbbells and your own weight to exercise, which is enough for beginners, such as sit-ups, push-ups, squats, pull-ups and so on. After training for 3 months, you'd better find a gym.
No gym:
Push-ups 3 group
20 people in each group
(exercise chest muscles)
Sit-ups 2 groups
30 in each group (movements must be standard) (abdominal muscles)
Two groups from both ends of the V-shape
Each group 10 (abdominal muscle training)
Squat 4 group (exhaustion)
If possible, you can do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.
Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 48-72 hours, instead of practicing every day, just practice three times a week, and the effect is very good. I didn't start this training until the muscles I trained last time were no longer sore.
If you have any questions, please ask them. If you are satisfied, please adopt them! !
Thank you!