Muscle exercise program
1. Muscle excitation period
If you want to increase your muscles, you need to wake up your body. Only after a certain amount of stimulation can the muscles be awakened. Therefore, in this learning period, we must keep up with the action. When the study period has passed half a month, everyone can increase the difficulty appropriately. Although the training arrangement may not need to be changed, the weight must be increased, and the weight that can be done before will be increased to about 8 times, so that the training intensity can be gradually improved.
2. Exercise schedule
During this period, training arrangements can be made every other day, that is, taking a day off and exercising. It takes an hour of training every day, and the arms, legs, chest, back and abdomen should be practiced until the stomach. Large muscle groups need 2-3 movements, and small muscle groups need 1-2. Each movement should be formally completed in two groups, and each group should exercise 10- 12 times. It doesn't need to be too heavy Wait until your training is strengthened, then consider increasing weight, which is of great help to muscle growth.
In the process of training, it must be noted that no matter which muscle needs a week to recover. Therefore, in every training, we should carry out intensive training, so as to stimulate the muscles and give them time to recover, so as to make them grow.
1. How soon should I change my training plan?
Some professional athletes have to change their plans every time they train, which is the performance of instinctive training. Many professional stars change their plans every three months because they have found a very suitable training plan, including practicing movements.
Once you get bored or fail to achieve your goals, you should make some adjustments to your training plan, including quantity, intensity, movements and so on. So that you can make continuous progress.