1. About practicing several places a day.
Everyone has a different schedule. Maybe college students can practice for 3 hours a day and office workers can practice for 2 hours. When you have a wife and children, maybe one day 1 hour is a luxury. So the exercise plan will not be the same, but no matter what your situation is, it is an iron conclusion: please make sure that the parts you exercise are powerful! Even if you only practice one place a day! It's better than practicing two places vaguely! My personal experience is that if you don't supplement, you can exercise at most 2 muscle groups (supplement means "nitrogen pump" to enhance physical strength, strength and endurance).
Why two muscle groups? Some brothers said that I was usually busy and practiced all day on Saturday. Can I practice my chest, shoulders, back, second and third heads? This is sheer nonsense. Because the process of exercise consumes testosterone, which directly determines your physical strength and energy, why the young people here are full of energy. You go to the gym full of energy, and you feel a little tired after practicing, that is, you consume testosterone. Testosterone has nothing to do with strength, but the strength in your bones!
For an inappropriate example, an awesome muscle came to exercise after you made him masturbate five times. Maybe he can lift the weight that a thin man can't lift, but he will definitely feel weak, because the testosterone he needs for exercise is seriously consumed, which is one of the reasons why fitness can't be indulged.
Testosterone will directly determine your exercise effect. If a person starts exercising from a place full of energy and finishes training in this place, if the exercise intensity is strong enough and he participates in the extreme group, then you should already feel a little tired. Yes, testosterone has been used up, so it is enough to practice two parts a day. Personally, I think it's good not to take supplements, so it's impossible to exercise more than two parts a day.
2. If you don't come to exercise for a while, you should fully warm up when you start to recover, and focus on exercising large muscle groups.
This should not be difficult to understand. When everyone has something to do, if it takes more than 4-5 days or a week, you must fully warm up when you return to the gym. You can do a little equipment without practicing a certain muscle group. This is done to wake up the body. If you practice one place the first time you go back, you may get hurt. In addition, when you resume training, start from the big muscle group! Chest is a good choice.
If you can't go to the gym for a while, please consciously do push-ups and sit-ups.
I don't think it's necessary to explain. It's not hard to understand. In fact, if you don't exercise for a period of time after getting in touch with fitness, I believe you will die in embarrassment. Don't be awkward and do push-ups! Wide distance, narrow distance, number of groups and strength, master by yourself! In short, exercise!
4. Grasp autumn and winter.
Autumn and winter are the golden age of muscle gain, and the body is always storing and accumulating. On the contrary, the summer when meat is exposed is the season when meat is lost. I reflected on this, and I did quite badly. I have been exercising for 4 years, and I have been lazy for 2 months every winter, and then I will start exercising when spring comes. . I want to seize this winter!
5. Insist on taking photos and reward yourself appropriately.
Don't explain, after so much suffering, be good to yourself, haha!
What parts of the gym work together every day? Specifically, thank you.
It is best to maintain 55-70 minutes for each training, because too long training time will affect the hormone level and affect the effect for most people.
Monday: legs, abdomen
Legs: Warm-up with leg flexion and extension in sitting position for 25 times/group 2.
Smith squats 8- 10 times/group 3 groups
The squat movement is very standard, please visit the coach to protect it. )
Sitting leg flexion and extension 15 times/group 3 groups
Prone leg bending 12 times/group 3 groups
Stand and lift your heels 20 times/group 3 groups.
Abdomen: Sit-ups 20 times/group 4 groups.
Lie on your back and lift your legs 20 times/group 3 groups.
Tuesday: rest
Wednesday: chest, triceps brachii
Chest: flat dumbbell bench press 10 times/group 3 groups.
Smith bench press 10 times/group 3 groups
The butterfly sitting machine clamps the chest 12 times/group 3 groups.
Triceps brachii: flexion and extension of both arms behind the head in sitting position 10 times/group 3 groups.
Under the rope/straight bar 10 times/group 3 groups.
One-arm prone bending 12 times/group 2 groups.
Thursday: Back, biceps brachii
Return: high-level pull-down preheating 25 times/group, which is 1 group.
Pull-ups/pull-ups 12 times/group 3 groups
Rowing with the seat 12 times/group 3 groups.
Press down with a straight arm in the standing position 12 times/group 2.
Biceps biceps brachii: barbell bending 10 times/group 3 groups.
Bending dumbbell single arm lift 10 times/group 3 groups.
Friday: rest
Saturday: shoulders, forearms
Shoulder: dumbbell side lift for warm-up 10 times/group 1 group.
Take the Smith machine recommended 12 times/group 3 groups.
Dumbbell side lift 12 times/group 3 groups
Bend over and lift horizontally 10 times/group 2.
Dumbbell Shrugging 15 times/group 3 groups
Forearm: Hold biceps brachii 20 times in reverse/group 2.
Narrow wrist bending 20 times/group 3 groups
Weekend: rest
It is best to practice one part at a time and several parts at a time with several different movements in the gym.
Divide the body into chest, back, shoulders, legs and arms and practice one part at a time. If you have a certain number of years of basic training, you can freely combine. If it is early, practice one at a time, that is, two.
Is it better to practice part of a day or to train comprehensively?
It is better to practice one part a day than many parts a day, but it is easy to cause many problems, such as excessive energy intake, incomplete exercise parts and so on. Beginners should practice many parts a day, but don't move too much, mainly typing. At intermediate and advanced levels, it is usually a part of a day. You said you were an intermediate bodybuilder, except for those who might practice multiple parts a day before the competition. According to the standard of China, I have drawn up a weight standard, which can be regarded as intermediate. I don't know if you have reached it. Push the chest 250-350kg, squat 400-500, push the shoulder 160-200, double-headed bending 150- 180.
What parts do you need to practice in the gym to increase your muscles?
If you want to dress well, you should strengthen your chest, shoulders, abdomen and back ~ In fact, there are many fitness routines ~ If you are really determined to get in shape, find a personal trainer to take you on the road for a month ~ ~
Is it better to go to the gym to practice multiple parts at once or just one department at a time?
It depends on personal circumstances. If you have good physical fitness, rest and recovery, and practice multiple parts at a time, you can ensure the training effect and make the whole body shape change quickly and greatly. If the physical quality is not very good, focusing on one part at a time will help the body recover and will not be too tired.
Beginners can also take contact with multiple parts, small times and small weight to get into the state as soon as possible. After getting used to it, it is recommended to practice one part at a time.
If you don't have enough time at ordinary times, you can also practice all parts every time you go to the gym to ensure the comprehensiveness of physical training.
Should the gym exercise one part at a time or in cycles?
First of all, find a coach, find a project that suits you and concentrate on practicing. Not for everyone.
How many parts should I practice a day?
There are at most two fixed parts, that is, a large muscle group plus a small local muscle.
For example, chest muscles and three-headed back width and two-headed shoulders, trapezius muscles and waist and legs are generally practiced alone, and abdominal muscles can be done in several groups every day.
Go to the gym and practice all the equipment together or one part every day!
The whole body effect of a day is not as good as focusing on a certain part.
You can have a waist and abdomen one day, an area outside the waist and abdomen of the upper body one day, and a leg one day; Repeat once a week. In this case, it is just right to exercise six days a week and rest on Sunday.