Muscle group differentiation training for fitness is the most common and commonly used method. Generally speaking, chest+triceps brachii/back+biceps brachii/shoulders+core training/legs and buttocks/aerobic exercise or HIIT is a cycle, and then rest for 1-2 days, just one week.
When you just start to get in touch with fitness or stop for a while before you recover, you can do full-body training. Each major muscle group arranges a group of movements, each group has 3-5 movements, and carries out the whole body muscle adaptability training. The load is small and medium.
Then, turn to more specific differentiation training, even for large muscle groups such as legs and back, you can train 2-3 times a week with less intensity and load to increase the frequency and improve muscle endurance.
In the case of increasing intensity, leg, back and other large muscle groups are usually once a week, at most twice, because the greater the intensity, the longer the recovery time, and you have other training arrangements.
But the waist and abdomen core can be trained every other day, as long as there is no muscle pain and time permits.
Hello! Glad to answer your question!
First of all, you should be clear about the purpose of fitness.
In order to lose weight, gain muscle, or keep exercising for health!
In order to lose weight, do more aerobic exercise, such as running, cycling and doing exercises.
If you want to gain muscle, you must plan your life and fitness plan.
Keywords diet, routine, training plan,
Eat well, sleep well, practice well,
Self-disciplined life can get the effect of fitness.
Let's talk about training instead of diet and rest.
First of all, we must understand the structure of the human body.
The movement mode of muscles in various parts of the human body,
The whole back is a big muscle group,
The whole leg is a big muscle group,
The shoulder (deltoid), biceps brachii and triceps brachii of the arm belong to the small muscle group.
Muscle growth needs training to make muscle fiber muscle cells stretch and congestion.
Then providing adequate nutrition and rest will increase,
It takes 72 hours to recover the large muscles in the back and legs after training.
It takes 48 hours for the small muscle groups in the arms and abdomen to recover.
We should also adjust the rest time according to the amount of training.
The greater the training intensity, the longer the rest time.
Therefore, the training time planning of fitness should be adjusted according to the above situation.
You can't simply say "practice chest on Monday and back on Tuesday".
Overall planning,
Practice the muscles of the body (chest, back, buttocks, legs, shoulders, arms and abdomen) respectively.
Practice chest alone for a day. The pectoral muscles are divided into upper, middle and lower parts. The main movements are chest pushing and chest clamping.
When a person practices back for a day, the important movements are mainly pulling, pulling from top to bottom, and pulling from front to back.
Push your hips alone for a day. The main movements are squats and lunges. It is best to have waist pads and knee pads.
Practice your shoulders alone for a day. Although chest training will stimulate the front beam of the shoulder and back training will stimulate the back beam of the shoulder, the shoulder is divided into three parts: the front beam, the middle beam and the back beam, so it is not easy to practice, so practice alone for one day.
One day of arm training alone will stimulate biceps brachii and triceps brachii, but it is still necessary to train alone for one day.
Practicing the abdomen alone for one day is also the core of practice. There are many moves to practice abdomen, but I want to emphasize that safety should be the most important thing to practice abdomen, and don't practice abdomen into waist grinding.
Aerobic exercise, such as running or cycling, should also be interspersed in the above training.
And stretching before and after training.
Protect your shoulders, spine, lumbar spine and knees.
Do what you can, step by step,
I hope my answer is helpful to you!
I wish you the best of health!
Exercise for 6 months to 1 year, twice a week, once for each part; 1 main action+1 auxiliary action of each part.
Fitness 1 ~3 years old, 2~3 times a week, once for each part; Each part has 1~2 main movements +2 auxiliary movements.
Fitness for more than 3 years, training up to 5 days a week, each part can be practiced twice, the first main part of training is heavy, and there are many groups; The second main training, with light load and few groups;
1 main movements+1 auxiliary movements, such as back training, main movements: pull-ups or leaning over in 4~6 groups; Supplementary actions: sit down or row with dumbbells for 2~3 groups.
Novices suggest triple differentiation training, three times a week, once in the chest, once in the back and once in the legs. After two months, they will do five-differentiation training, increase their arms and shoulders and train five times a week. I have been doing this for several years and achieved muscle success.
Hello, everyone, I am a sports expert. I hope my answer can help you.
In the initial stage of fitness, I will practice chest on Monday, back on Tuesday, shoulders on Wednesday and legs on Thursday. I can bring several groups of abdominal muscles to do after training every day.
At the end of a cycle, rest for a day or two and repeat.
You can join arm day after practicing for a while.
When you are advanced.
Three heads in the chest on Monday, two heads in the back on Tuesday, and shoulders and legs on Wednesday.
Three days can be a cycle, but that's a long time later.
First of all, look at your physical endurance. As long as your muscles are not particularly sore, practice for at least three days. At the beginning, I practiced every day. I remember that when I went to work, I lifted the stairs with my hands, so I didn't stop. Remember to keep losing ten pounds for a month and a half. I'm still in good shape [smile]