Warm-up and muscle stretching warm-up can't explain the really unexplained jump. A group of rm20 appetizers will be enough. Before training a muscle, pull it in the opposite direction for 30 seconds to fully stretch it. After the training, it is very important to pull it again (it is very easy to get hurt when you are congested). After that, stretching for 2 days 1~2 times a day can promote the thickening of muscle fibers and widen their area (the chest is the most obvious)
Reproduction and digestion are not directly related to equipment training. You can let nature take its course through endocrine. Adequate training and fat intake can stimulate androgen secretion (about 20-30% higher, but you will eat more steroids). Exhale is closely related to strength. I can't say this for a while (this is enough to write a book), but in the early days, you can inhale when your arms are straight and exhale when you are forward (for example, inhale when you are down and exhale when you are up).
This is enough to write a book (or a big book, such as Schwarzenegger's Muscle Encyclopedia). Just follow the plan of 5 and take your time. Many things can only be understood.
According to the order of abc, it can be interrupted and irreversible, otherwise the fatigue generated in the previous training will be directly accumulated to the next training.
Optional operations for each section-
A chest press rm 10×5 bird rm 12×3 butterfly chest clip rm 15×4 steel wire chest clip rm 12×4.
Three-head neck flexion and extension rm 12×4 supine flexion and extension rm 12×4 flexion and extension rm 12×4 French flexion and extension rm 12×4.
B trapezius muscle pull-ups on the back side, and several× 3 groups of steel ropes pull down rm 10×5 and lean side by side rm 12×3 dumbbell arm rows rm 12×3.
The latissimus dorsi dumbbell/barbell shrugs rm8×4 vertical barbell and pulls rm 12×3 rm8×2 rm5× 1.
Double-ended dumbbell hammer bending rm 12×3 dumbbells alternately bending rm8×5 barbell bending rm6×4
C shoulder deltoid dumbbell side lift/front lift rm 12×3 standing posture recommended rm 10×3 bending and pull-ups rm 10×3 bending and flying over rm 12×3.
Squatting of quadriceps femoris rm 12×3 rm8×2 rm5× 1 biceps leg flexion rm 12×3 rm8×2 gastrocnemius standing posture and lifting feet and heels rm 15×5 rm 10×3.
Abdominal sit-ups are the best way, or do a set of exhaustion at once. Five groups are usually at least three. Start 2~3 days after training, and get used to practicing this and dumbbells every day after the next day. You don't have to practice all together before going to bed.
Training phase-
0~3 Zhou Chun adaptation period: During this period, you can simply adapt to various movements and bring muscles into a state. Practice at 1 every other day according to the standard posture of Baidu's various movements in the above cycle. As needed, find at least two pieces of knowledge in each part and start the initial incremental breakfast. Eat at least four ounces of meat every day, and eat enough vegetables, eggs and milk (the muscles are still weak and the strength is low, so you don't have to hurry to keep up, saving a lot of money).
1~ At the beginning of March, I became a little familiar with the movements, and began to add a lot (the greater the weight, the better the muscles can be stimulated) and appropriately increase the training density (for example, exercise twice every three days), and then increase the nutritional intake again. Eat more, 6 meals a day, 10: 00, 14: 20: 00, each with breakfast and dinner. Eat 3 raw eggs, 2 slices of bread and 2 fruits in the afternoon, and consider eating protein powder. At the same time, long-distance running is included in the training plan (because it is used to balance cardiopulmonary function and dietary nutrition, the intensity is self-determined, but 1500 is not a difficult number)
During the rookie period from March to June, your muscles have been fully developed, and the training intensity is gradually increased (for example, each movement is increased by 1 ~ 2 groups, and the total movements of individual parts can even be increased to 15 ~ 20 groups). When the density increases (for example, 3 times in 4 days or 6 times a week), the weight of dumbbells increases obviously, and RM5 ~ 65,438+0 or even overload training will impact the maximum strength.
Persisting in running requires distance and speed (12 minutes 3km should not be too difficult)
Strictly control the diet and calculate the daily intake of protein. At this time, supplements such as protein powder, muscle building powder and creatine nitrogen pump officially entered the field of vision. Your basic knowledge and consciousness are really poor. It is a fool to recommend the formula of muscle-building powder and take it directly according to the instructions.
From 6 months to 1 year, the fan base is 1 year, and all kinds of training are well-known. It's time for them to have an intuitive understanding of their bodies. With adequate nutrition and no persistent mistakes in movements, their physical strength should have improved significantly.
I should know how to practice. If there are problems in some places at most, it would be a foolish choice to discuss them in detail and follow the original plan. Let's talk about any problems then.
Of course, I just want to be flexible and not afraid of tossing. I'll make up a plan for you to get up early, drink water and dance martial arts. Only God knows the effect. ...