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"rapid change" training program

Warm-up: Warm up for at least 5 minutes before each training. Exercise can be skipping rope. Run stairs, stationary bicycles, elliptical machines, etc.

Primary bodybuilders: those who have been training for less than 3 months or have never done fitness training, it is recommended to carry out aerobic training (training intensity is RPE 3 ~ 4) and strength training (training interval is at least 1 day) 3 ~ 4 weeks later (or feel ready) and then gradually transition to middle/advanced fitness training intensity.

Intermediate/advanced bodybuilders: It is recommended to do relaxing aerobic training (RPE 3 ~ 4) once a week. 2 ~ 3 times medium; Although moderate aerobic training (RPE 5 ~ 6), 1 ~ 2 high-intensity aerobic training (RPE7). 2 ~ 3 strength trainings. Note that high-intensity aerobic training should not exceed 2 times a week.

Relaxation: after each training (aerobic or strength training), carry out low-intensity aerobic exercise for 5 minutes; Then fully stretch the main target muscles. The movement is required to be steady, slow and slightly larger, but don't "overstretch" or jump and rebound. When stretching to the limit, pause for 30 seconds, and then slowly let the muscle contraction recover.

The intensity of conscious effort

When doing aerobic training, you can measure your training intensity through RPE:

RPE 1 ~ 2: Very easy; You can speak freely.

RPE3: easy; There is no need to struggle to speak.

RPE4: moderate relaxation; You need a slight breath when you speak.

RPE5: medium; You need to breathe moderately when you speak.

RPE6: moderate hardship; You need to take a deep breath when you speak.

RPE7: hard; I feel tired when I talk.

RPE8: Very hard; The conversation is intermittent and needs breathing.

RPE 9 ~ 10: peak effect; I can hardly breathe or talk.

Aerobic training program:

The following are 10 aerobic events with different training intensities. You can choose the appropriate exercise according to the requirements of this plan, weather conditions, equipment conditions (stationary bicycle, elliptical machine, mountain climber, treadmill, …) and your own preferences. If there is no training equipment, you can choose other suitable sports instead, such as brisk walking, water walking, mountain climbing, skiing, cross-country running and so on. The total training time includes warm-up and relaxation.

Strength training program:

We have prepared three changes for each big goal muscle training; Do 2 ~ 3 groups of each movement (2 groups of beginners), 8 ~ 12 times in each group.

Week One: Select the "Week One" training action for each target muscle (***6).

Week 2: Select the "Week 2" training action for each target muscle (***6).

Week 3: Select the "Week 3" training action for each target muscle (***6).

Week 4: Combine the training movements of each target muscle in the first week and the third week into a "super group" (do two training movements continuously without rest time); Do 2 ~ 3 groups, 8 ~ 12 times in each group.

It is required to use training weight with appropriate intensity, not too light; Fully and slowly stretch each target muscle for 20 ~ 30 seconds between groups.

The lower part of the body

Arrow squat

In the first week, alternate lunges and squats: standing posture, legs width apart from hips, holding a dumbbell in each hand, vertical to the side. Take a step forward with your right foot, bend your knees and squat down until your front legs are perpendicular to your ankles and your front toes are buckled; The toe of the hind foot is supported on the ground, and the heel is slightly raised outward (Figure 1).

Stand up slowly with your legs at the same time until your legs are straight, and then take your right foot back to its original position. Then take a step forward with your left foot and squat down with your knees in an arrow crouching position (the action requirements are the same as above). The left leg is retracted and the standing posture is restored; Repeat this action as a complete training action.

After the second week, squat &; Knee lift: standing, legs apart, hip width; Take a dumbbell in each hand and hang it at your sides. Step back with your left foot, and bend your legs downward into an arrow squat (as mentioned above).

Then both legs stand up slowly at the same time until the legs are straight; Retract your left foot and lift your left knee joint so that your left thigh is parallel to the ground. Slowly straighten your left knee and land. After repeating for a certain number of times, change your right leg, take a step back, do an arrow squat, and do it for a certain number of times: this repetition is a complete group of 1

In the third week, take the arrow crouch: from the same posture above, take a step forward with your right foot and kneel with your legs in an arrow crouch (as mentioned above); After both legs are forcibly straightened at the same time, take a step forward with your left foot, and then do an arrow squat to move forward.

Training weight: 5 ~ 10 pound dumbbell.

Target muscles: quadriceps femoris (front thigh), biceps femoris (back thigh), gluteus maximus (hip) and calf muscles.

Squat with horse stance

In the first week, the dumbbell "horse stance just look" squats: standing posture, feet wider than hips, toes and knees separated by 45 degrees, holding a dumbbell in each hand, arms bent to dumbbell shoulder height, palms facing each other. Keep your torso straight, chest out and abdomen in, waist up and head up.

Controlled by quadriceps tension, squat slowly until the thigh is almost parallel to the ground (Figure 3). Controlled by the contraction force of quadriceps femoris, stand up until the legs are straight, so that the thigh muscles are in the "peak contraction" position.

In the second week, the legs are lifted: sit on the cushion for lifting the legs, hold out your chest, abdomen and waist, so that the shoulder joints and hips are close to the stool surface and the lower back is suspended (bridge type). Hold the handles on both sides of the seat cushion with both hands, step on the "pedal" with your feet apart beyond the hip, and straighten your toes by about 30 degrees. Push the pedal with the contraction force of quadriceps femoris until the thigh is straight, but don't lock it. After the pause, slowly bend your knees to 90 degrees (Figure 4).

In the third week, the dumbbell squatted standing posture, legs together, toes abduction 45 degrees; Hold a dumbbell in each hand, bend your arms until the dumbbell is shoulder-height, palms are opposite, the trunk is kept straight, your right foot takes a step to the right, controlled by the tension of the quadriceps, and kneel until your thighs are parallel to the ground.

Then straighten your legs and stand upright, retract your right foot and return to the starting position. Repeat it for a certain number of times, and then do it on the other side for a certain number of times, so it is a complete 1 group.

Training weight: 5 ~ 10 pound dumbbell; Leg lifts weigh 90 pounds.

Target muscles: quadriceps femoris, biceps femoris, gluteus maximus, inner thigh and calf muscles.