The action is simple: barbell shrugs, dumbbell shrugs! 4, arm muscles: 2 heads, 3 heads and 2 muscles (arms and faces bend in the same direction, fleshy muscles are 2 heads): barbell bending (the most important thing) priest bending, dumbbell bending! These are three classic moves! For the time being, you just need to practice these three! 3-head muscles (2-head muscles are opposite to each other's arm muscles): supine arm flexion and extension (my favorite practice), rope pressing (there are two kinds of holding devices, both of which need to be practiced), and narrow grip flat bench press. These three are so classic! 4. Thigh: Squat is one of the methods. Personally, I like 2-3 groups of heavy thighs. What is your maximum weight? In other words, you can do 1-3 times with this weight. Personally, I like to do it only twice, and then add more weight. Doing it again by one person can make my thighs feel good and increase my strength! Squats can quickly increase the lateral thigh muscles! Leg lifting is the second only to squat training in the gym: leg lifting can make the muscles of all parts of the thigh get a good exercise! Just ask the people in the gym about this equipment. Very common! The other two exercise methods are: leg flexion and extension and prone leg bending! Legs: standing and sitting on heels, 5. Finally, the abdominal muscles: In fact, as long as your fat content is low enough, everyone can see the abdominal muscles, but if it is obvious, you still need to train the abdominal muscles to grow up, so that you can see them more clearly. But during our muscle gain, the abdominal muscles are not obvious, because the fat has also increased relatively! It is difficult to gain muscle and lose fat! You can only choose one at a time to gain muscle and lose fat! Training method: weight-bearing sit-ups, weight-bearing belly roll, belly roll! Supine leg lifts and outrigger leg lifts ◆◆◆◆◆◆◆◆ If you really don't know the movements, you can leave me a message through Baidu, or see my information and add me. I can send you a picture. If you have other questions, I will try my best to answer them! ◆◆◆◆◆◆◆ Now the training times have been written. Personally, I suggest exercising up to 2 muscles, but it is definitely not full-body exercise. Unless you haven't exercised for a long time, you can only use full-body exercise for recovery training, and this full-body recovery exercise can only use light weight training! The normal combined exercise mode is: the first day: the pectoral muscle and triceps muscle are trained together, because these two parts are trained with each other, and the pectoral muscle can also be trained with three heads! You can also exercise your chest muscles by practicing 3 times of head pressure with a narrow grip. The next day: shoulder muscles: trapezius and trapezius, because this is a whole piece! And abdominal muscles can be practiced together! Day 3: Back muscles and biceps complement each other and exercise each other! Day 4: leg muscles, calf muscles as a whole! Day 5: Abdominal muscles and forearm muscles! The training plan of resting for 2 days and a week can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscles can get a full rest without being damaged! But you can't get your muscles used to the way and frequency of your exercise. So I will change my exercise mode after a while: for example, today I exercise my normal chest muscles with three muscles, and in a few weeks I will change them into two and three, that is, my whole arm together! This can make the whole arm develop more harmoniously! Then the chest muscles and back muscles, shoulders and abdominal muscles will be trained for one day each! Abdominal muscles depend on their endurance. As long as it doesn't hurt, you can join the training at any time, because abdominal muscles recover faster than other muscles. I suggest that other muscles should be trained at least four days apart, because this muscle is growing during the break. If you practice at the same time, it will not grow but destroy muscle tissue! It's counterproductive! So it is enough to practice 1 muscle mass once a week, except for abdominal muscles! ! ! ! ◆◆◆◆◆ The number of times is over. Let's talk about the weight of training first. First of all, you have to understand the meaning of RM: RM (Redetmomaxi-mum) refers to the weight that you can lift or push up at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM. The usual way to determine your RM weight is to repeatedly try to find out 100 kg. It should be noted that there should be enough interval before each lift to avoid the fatigue that has not been recovered from the last lift affecting the next lift. The concept of RM is very clear, so how much RM is the fastest weight to grow muscles? Generally speaking, the training mode of "big weight, few times" tends to increase muscle strength and volume, while the training mode of "small weight, many times" tends to enhance endurance and reduce body fat. Speaking of RM, 1-4RM mainly trains absolute muscle strength and physical strength; 6- 12RM is mainly for training muscle mass; 15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity; 30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function. So if it is to increase muscle mass, the selected weight is 6- 12RM. But I personally suggest that you'd better use 1-4RM every other week to improve your muscle strength, because only when your strength increases can you complete 6- 12RM with a heavier weight and your muscles grow faster! Try to arrange 12- 16 groups of this kind of muscle training every day within your own ability. If you choose to increase the RM of muscle mass to 6- 12, a muscle basically needs to be trained more than 100 times, but it also varies from person to person. Beginners can reduce the amount of training appropriately and wait until they get used to it, mainly to make the muscles trained that day reach a state of exhaustion! One more thing, of course, is to let the muscles rest between groups! It also depends on your situation! 30 seconds -2 minutes, but the shorter the break, the better. As long as the heart rate is relatively stable, you can continue to train the next group! Training time should not be too long, an hour or so is enough! ! ◆◆◆◆◆◆ Before talking about taking supplements, I want to talk to you about the usual nutritional supplements. Only when nutrition and supplements are in place can muscles grow fast! ◆◆◆◆◆ Nutrition knowledge: (Very important, this is the main part of your long muscles! ! ! ) ◆◆◆◆◆◆ Bodybuilders (that is, the body direction you want) need to grow muscles most every day: 1, protein 2, carbohydrates 3, calories consumed in daily exercise and daily life! Protein: Weight (KG)*2 (in grams): For example, I need 70*2= 140 grams of protein every day for 70KG! Carbohydrate: weight *4 to 6 grams: 70 * 5 = about 350 grams! Heat energy: body weight * about 50 times: 70 * 50 = 3500 calories Conversion method: 1g protein = 1g carbohydrate =4 calories, 1 calorie (also called calorie) = 1 000 calories = 1. Now it's the source of these substances: protein's source: egg white, red meat (beef, pork, fish, chicken breast, shrimp, etc. ), milk, soybeans, tofu, etc. Generally speaking, 1 egg only contains about 5g of protein, and100g of lean beef contains about 20g-25g of protein! However, there is also a whey protein powder for fitness, which is a good source of protein, and it is faster and easier to absorb! Sources of carbohydrates: whole wheat bread, steamed bread, rice, fruit (often eating bananas), potatoes, sweet potatoes (sweet potatoes), noodles, etc. These are my usual foods, and potatoes and sweet potatoes are better sources! If there are calories, you can search the food calorie content table! ◆◆◆◆ But it should be difficult for you to master these now. I'm telling you, keep it simple. You must ensure that there are about 20g of protein and 80-100g of carbohydrates in every meal of at least 5 meals a day! ◆◆◆◆ The two most important meals are breakfast and a meal to be supplemented immediately after training. Make up all these two meals, or you will get twice the result with half the effort! ◆◆◆◆◆◆◆◆◆◆ Tonic knowledge: (Friends who have just started fitness and don't have much muscle content, don't need tonic in the early stage, but protein powder is enough at most. If you are a friend with some basics and high muscle content, in addition to protein powder, branched-chain amino acids and creatine also need to be supplemented! There are some additions that are not written below. When your training enters a higher level, you should know what to eat! What is creatine? For muscle, creatine has two main functions, one is to provide energy for the rapid contraction of skeletal muscle, the other is to promote muscle growth and improve muscle strength! What are the branched-chain amino acids that can support your stronger training? Simply put, it is to prevent your muscles from being broken down during exercise, which can promote muscle synthesis! Get up in the morning: 5 grams of creatine, preferably taken with about 20 grams of protein powder. If possible, buy a bottle of branched-chain amino acids (promoting muscle synthesis and preventing muscle decomposition). It also eats 5 grams of glucose. If you buy a capsule of branched-chain amino acids, you can probably use 10 g glucose. If you buy branched-chain amino acid powder, add 10. I didn't write glucose in it for the next few times, so take this dose! At the same time, you should also add about 80-100g of carbohydrates, such as oatmeal! Steamed bread, bread, of course, it is best to eat some fast-consuming carbohydrates (corn flakes, white bread, glucose, bananas, but it is not recommended to eat bananas on an empty stomach), which can quickly provide energy to the body and prevent muscle decomposition! Time for taking the second tonic: half an hour before training: 5g creatine 5g branched-chain amino acids: prevent muscles from decomposing 20g protein powder 80- 100g slow carbohydrates during training (I often eat oatmeal, whole wheat bread is also acceptable, and personally feel that liquid foods such as boiled oatmeal are easier to digest). Carbohydrates with slow digestion are ideal pre-training foods because they can keep insulin levels very low. And this will help the fat burned during training, and provide longer energy to support the third supplementary time period: within half an hour after training: 5g creatine 40g protein powder 80- 100 fast carbohydrate (you can eat bananas here because it is not on an empty stomach and the fast carbohydrate mentioned above). Eating fast and digestible carbohydrates after training can maximize the insulin level. Replenish the exhausted muscle glycogen as soon as possible and prevent the cortisone level from rising, while slowly digesting carbohydrates has no such effect. The fourth supplementary phase: half an hour before going to bed: 5 grams of creatine and 30-40 grams of protein powder. Besides, if you can afford casein, you don't need to eat protein powder. Eating 30-40 grams of casein is more effective, because it is a slowly absorbed protein, which can provide you with protein all night, so your body will not consume your muscles to provide energy! Take creatine continuously for 5 days as described above, that is, 4 times a day, * * * 20g! After 5 days, just eat once a day, and then eat after training! Eat continuously 15 days! Then you can stop eating for about 10 days. The purpose of doing this is to avoid the problem that the body is more adapted to this nutrition due to long-term use of creatine, which leads to the decline of creatine effect. Generally speaking, it is enough to take it for 20 days a month, but after stopping creatine, we should start from the "creatine load" stage, that is, repeat the above steps again! Finally, in the use of creatine, we must pay attention to hydration and sugar supplementation. Replenish enough water every day to ensure cell moisture and action, and prevent muscle tension, stiffness or spasm after using creatine. Be careful not to drink creatine with hot water to prevent the structural change of creatine hydrate. Taking creatine together with sugary drinks such as grape juice can increase the insulin concentration caused by sugar and accelerate the absorption of creatine by muscle cells. Therefore, reasonable supplementation of sugar and water can promote the role of creatine!