Do you know what a comprehensive fitness program is? If you want to lose weight or make yourself stronger, then a comprehensive fitness plan is essential. I collected and sorted out the relevant information of the whole body fitness program for everyone. Let's learn how to exercise together.
1 What are the fitness programs? First, the warm-up action is about 15 minutes, which can make the human body sweat slightly.
Second, the worship of strength practice: overall target muscle: posture: several groups: quantity: X group.
On Monday, the overall target muscle: chest, posture: tablet computer dumbbell flying bird 6 groups x 10, tablet computer dumbbell bench press 5 groups x 12, tablet support: 6 groups x exhaustion.
On Tuesday, the overall target muscles: back, posture: rowing with dumbbells on both arms in 7 groups, rowing with dumbbells on your back in 5 groups, and pulling with straight legs in 6 groups.
Overall target muscles on Wednesday: shoulders, posture: dumbbell lift 5 groups, bird prone 5 groups, dumbbell lift 5 groups, dumbbell lift 5 groups, vertical rowing 5 groups.
On Thursday, the overall target muscles were: the second and third humerus, posture: barbell replacement with three groups of x8, concentrated bending with three groups of x8, chest single-arm lifting with three groups of x 12, narrow bench press with three groups of x8, arm back neck with three groups of X88 and arm back neck with two groups of x 12.
Friday's overall target muscles: legs, posture: three groups of scissors squats, four groups of straight knees, two groups of frog jumps, three groups of leg lifts, and three groups of supine and thin waist.
Overall target muscles on Saturday (single): chest, waist and abdomen, posture: parallel bars arm flexion and extension 2 groups X exhaustion, flat support 3 groups X exhaustion, tablet computer dumbbell flying bird 3 groups x 10, tablet computer dumbbell bench press 3 groups x 12, belly roll 2 groups x40, belly roll 2 groups X exhaustion, bell lift lateral flexion 3.
Rest or jog for 20 minutes on Sunday, run for 5 minutes, run 15 minutes, run for 5 minutes, run 15 minutes.
The full-body fitness training program introduced in detail by the editor of Net may only be suitable for some people. Because everyone's physical fitness is different, the compressive strength of receiving exercise is also different. Therefore, the net editor suggests that you exercise and keep fit according to your physical condition, and don't blindly follow the trend, otherwise it may hurt your body.
What are the general fitness plans? 2 The following points should be followed when making a training plan.
First of all, simplicity is the most important thing
Every trainer wants to find the training secret that can make muscles develop rapidly at the beginning, so he regards the training methods of stars as the treasure. However, most of the training methods of stars are quite complicated, including many isolated exercises, and some of them are self-created, highly technical and intensive. Therefore, the training method of star players is not the secret that novices are looking for. If there is any secret in bodybuilding training, it is science-the science of training. For beginners, the science of training is simple and basic compound training, such as bench press, squat, hard pull and so on. Although these simple actions are boring, the effect is beyond doubt. Almost every champion has won a super chunk by compound training. Lee Haney, an eight-time Olympia champion, didn't start regional training until he won the national championship. Before that, his training plans were almost all compound exercises.
The main purpose of basic compound training is to enhance basic quality, build large muscles and lay a solid foundation for future fine work.
Second, the goal is clear
You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen. The more specific, the better. For example, I want to practice a thigh with a circumference of 60Cm! Or weigh 70Kg+8 abdominal muscles! When you are tired of boring training and want to be lazy, those eye-catching words will deeply stimulate you and make you feel ashamed of your laziness.
Third, continuity and gradualism.
Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth; If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly. Effective planning can not only ensure the continuity of training, but also ensure the gradual increase of training intensity.