1, you don't dissect the living, just know the concepts of big muscle group and small muscle group. Instead of pursuing bodybuilding, you can mainly practice large muscle groups, such as chest muscles, latissimus dorsi and thigh muscles. The core muscle group belongs to the large muscle group.

2. Similarly, you only need to know that each part is basically attached once a week.

You said that your muscles want to be bigger. According to the training principle, the 5×5 grouping method is a good choice. The rest time between groups is about 2 minutes.

4. Press: increase muscle and reduce fat, and carve lines in order.

5、

Shoulder: dumbbell side lift 3*20, dumbbell lift 3* 10, bending bird 3* 10.

Chest: bench press 8* 10 or push-ups 100.

Back: Pull-ups (if you can, do it; if you can't, do the equipment pull-down 3* 10), dumbbell rowing 3* 10, leg bending 3* 10.

Arm: the dumbbell bends 5* 10 and the back of the neck bends 5* 10.

Legs: Squat 5* 10, heel lift 5* 10.

6, insist on aerobic for half an hour every day, and at the same time use 1 and 2 days every week for long-term aerobic exercise.

7. Walking, jogging, swimming, cycling, etc.

8, high-intensity aerobic, such as time-limited long-distance running.

9. Increase the intake of energy and protein during muscle gain; Control fat intake during fat reduction.

10, go to bed early, get enough sleep and have a good sleep.

1 1. I (please indicate the author Jesus' goose bumps) recommend the original muscle gain recipe for you:

Breakfast: whole wheat bread is appropriate (rice and noodles can be used instead according to taste, and the key is to have enough. The same below), 2 egg whites, a few slices of lean meat, 1 cup of milk, 1 apple.

Chinese food: a large piece of chicken breast or lean red meat, 1 dish of vegetables, 2 liang of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soybean milk, and a few biscuits (taking supplements such as protein powder is also in this period! )

Dinner: Appropriate amount of fish, shrimp and some bean products (such as tofu). You can also eat it at noon), 1 whole wheat steamed bread, 1 dish of vegetables.

Before going to bed: a small cup of yogurt or soybean milk, 1 small fruit (you can eat it 1 hour before going to bed).

Finally, Sanda belongs to aerobic exercise. Sanda can be added to aerobic exercise. The key to win-win is reasonable staging. It's no good eating a fat man in one bite ~ ~

I wish you early success ~ ~