Try to arrange the training time from afternoon to evening, because at this time, the physical strength and flexibility of the human body are at their best.
Warm up for 5 ~ 10 minutes (jogging, skipping rope, arm-looping, shoulder-looping and leg-looping until the body is slightly sweaty and the joints are not stiff), then stretch for 5 minutes (stretching the limbs to ensure that it is not easy to strain during training), and then start the equipment training or aerobic exercise that day.
During equipment training, there are no more than three training movements in one part, with 3-4 groups for each movement, then aerobic for 35-50 minutes (running, treadmill, climbing machine or skipping rope), and finally stretching the key parts for training (muscles will tighten during centrifugal exercise, leading to lactic acid accumulation, and stretching can relieve and restore muscles and make them more elastic).
Monday equipment training: (1) pectoralis major: action 1 push-ups or push-ups (3 ~ 4 groups, each group10/5 RM, each group 8 ~ 12 RM) action 2 dumbbell birds. Keep 60 ‰ ~ 85 ‰ of the maximum heart rate)
Do 35 ~ 50 minutes of aerobic exercise on Tuesday (you can take a fitness class or ride a bike or run, etc.). ) Wednesday.
Equipment training: (1) latissimus dorsi: action 1 pull-ups or pull-ups (3 ~ 4 groups, each group10 ~/5 RM, each group 8 ~ 12 RM, if you gain weight).
Action 2: Rowing in a sitting position or rowing with dumbbells in one arm (as above) (2) Biceps: Action 1 Standing barbell bending (as above).
Action 2 Dumbbells bend alternately (same as above)
Aerobic exercise for 35 ~ 50 minutes (running, treadmill, cycling. Keep the highest heart rate at 60 ‰ ~ 85 ‰ on Thursday).
Aerobic exercise for 35 ~ 50 minutes (you can take a fitness class or ride a bike or run, etc.). ) Friday.
Instrument training: (1) deltoid muscle: action 1 bending dumbbell bird (3 ~ 4 groups, each group 10 ~ 15 RM, each group 8 ~ 12 RM, if you gain weight).
Action 2 Standing Dumbbell Birds (ditto) (2) Quadriceps: Action 1 Squat with Weight (ditto)
Action 2 Prone leg flexion and extension (same as above)
Aerobic exercise for 35 ~ 50 minutes on Saturday (you can take a fitness class or ride a bike or run, etc.). ) Sunday.
Rest note: RM here refers to the maximum number of repetitions completed by each group of exercises under a given resistance. 1RM refers to the maximum resistance that can be used to complete a repetitive action in an exercise. 10RM means that practitioners can complete 10 repetitions instead of 1 1 repetitions.
Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Economic conditions permit, whey protein powder can also be supplemented to meet the demand of protein in the body.
In terms of sleep, it is best to sleep for 8 hours at night. If you have time at noon, you can take a nap for another 30 minutes.