The first one is our triceps, and the movements that can be practiced are: 1. Narrow distance bench press, 4 groups, RM 12, rest for about 45 seconds between groups. The training part is a three-headed whole, and its function is quantity.
2. The barbell arm bends and stretches. The number of groups is 4, RM is 12, and the rest between groups is about 45 seconds. The training site is compound stimulation, and its function is volume.
3. Dumbbell arm flexion and extension, training on one side, and training on the other side after training. The number of groups is 4, RM is 12, and the rest between groups is about 45 seconds. The training part is independent stimulation for shaping.
4.v-bar press, the number of groups is 4, RM 15, and the rest between groups is about 45 seconds. The training part is the ending of the musical instrument, which is used to shape the musical instrument.
The second is our abdominal muscles, and the actions that can be practiced are:
1. Plate support, the number of groups is 4, RM is exhaustion, and the rest between groups is about 45 seconds. The training part is the whole abdominal muscle, and the role is the core strength.
2. Abdominal roll, the number of groups is 4, RM is exhaustion, and the rest between groups is about 45 seconds. The training site is the upper abdomen, which is used for independent stimulation.
3. Kick on your back. There are 4 groups, RM is exhausted, and the rest between groups is about 45 seconds. The training site is the lower abdomen for independent stimulation.
4 lateral supine support, the number of groups is 4, RM is exhausted, and the rest between groups is about 45 seconds. The training site is the lateral abdomen for independent stimulation. What we should pay attention to is that the essence of self-respecting abdominal muscle training is exhaustion. The simple method is to start counting 15 when each group feels pain continuously. This not only requires physical exertion, but also tests your willpower and perseverance.
The third is our leg. The movements that can be practiced are: 1. Barbell squat, keep the upper body straight, and the position of thigh squat can be on the ground. The number of groups is 6, RM is 10, and the rest between groups is about 45 seconds. The training part is all lower limbs, and its function is compound stimulation.
2. Lift your legs, with 4 groups, RM 12, and rest for about 45 seconds between groups. The training part is limb four, which is used for compound stimulation.
Step forward, the number of groups is 4, RM is 12, and the rest between groups is about 45 seconds. The training parts are limbs and gluteal muscles for independent stimulation.
4. Lift the heel with weight, with 4 groups, RM 12, and rest for about 45 seconds between groups. The training site is the calf, which is used for independent stimulation.
Then our training schedule can be: chest muscles on Monday, back muscles on Tuesday, shoulders on Wednesday, two heads and three heads on Thursday, legs on Friday, 45 minutes of aerobic training on Saturday and rest on Sunday. The training of abdominal muscles is not limited to the field. In order to improve efficiency, it can be omitted. The recommended training frequency is once every other day.
Finally, our diet. As we all know, it is to ensure the health of our diet. Because our goal is to gain muscle, we should take eating less and eating more meals as the criterion, and eat as much as possible, focusing on high protein and carbohydrates to ensure the diversity of food. Add at least one more meal every day.
If you want to supplement with protein, I suggest you use it once half an hour after strength training, and the dosage is 10 to 20g. Also, you must not practice on an empty stomach before training. Even if you don't have time to eat, go to a fast food restaurant to buy a hamburger or snack, you can't practice on an empty stomach.
I hope my article can help you, you can click to follow me and forward more. Everyone who follows me will become handsome, beautiful and beautiful, not only beautiful in appearance, but also beautiful! Love you, Li Xinyi ~ Don't give up because of difficulties. If you want to succeed in your studies and gain something from your efforts, you must persevere. The process of persistence may be bitter and tiring, but it is easy to choose to give up. But you should know that once you choose to give up, the goal you want to achieve and the distance you want to reach can only go up in smoke. Perseverance is the only way to realize your dream.