In the gym, we often hear about weight training, so what is weight training? As the name implies, dumbbells and barbells are used to train the weight of the body! Load-bearing is indispensable and necessary in our training career, which accounts for more than half of our training! No matter in the process of gaining muscle and losing fat, we must pay attention to it. We need it in the process of losing fat. In the process of shaping the body after losing fat, and in the process of gaining muscle and changing the body shape, we all need to use weight-bearing training. Next, let's talk about how to use weight training correctly and plan weight training!

First, how to use weight training correctly.

Weight-bearing training can stimulate your muscles, and diet will increase your muscles, so it should be interspersed in training! For example, if you are a muscle exerciser, you should focus on weight-bearing training, because your training goal is to grow muscles and make yourself stronger, and our weight-bearing training just conforms to this law. For people who lose fat, weight-bearing training is supplemented and aerobic exercise is the main thing. Finish weight-bearing training first, and then do aerobic exercise, which can effectively consume our fat and won't lead to skin relaxation because we lose it too quickly!

If you only do aerobic exercise and don't do weight-bearing training, your skin will lose weight too fast, leading to skin relaxation! Weight-bearing training should be the main way to lose weight, so as to build muscles and become stronger, that is, gain muscles! We need to use our weight-bearing training scientifically to make our way more correct!

Second, how to plan our weight-bearing training?

When we finish the weight-bearing training, the muscles will be sore, which means that you are in place, but the muscles are so sore that they can't practice the next day, and it takes two to three days for the muscles to recover. How should I plan my weight-bearing training at this time? The answer is separate training! Let's take a week as an example, such as practicing chest on Monday, leg on Tuesday, shoulder on Wednesday, rest on Thursday, back on Friday, arm on Saturday and core on Sunday!

If you train like this, you can practice the parts that don't conflict or repeat every day, and you won't stop training because of our pain. There will be plenty of rest in the middle! Of course, there will be a rest during our training group. Keeping the muscle gain interval of 30- 1 min will help us to master the strength well! The following group of training plans are often used in my training. You can refer to them and make a suitable plan according to your own physique!

Monday: Chest

Horizontal push 60%×4× 12, upward inclined horizontal push 60%×4× 12, downward inclined horizontal push 60%4× 12 gantry frame clamp 60%×4× 12.

Tuesday's leg

Squat 60%× 15×4 leg lifts 60%× 15×4 hard pulls 60%× 15×4 leg lifts 60%× 15×4.

Wednesday: Shoulder

Sitting posture: push shoulder 60%× 12×4, cross lift 60%× 12×4 in front, cross lift 60%× 12×4 in side and fly dumbbell 60%× 12×4.

Closed on Thursdays.

Friday: Come back

Pull-ups 10× 4 rowers 60%× 12×4 high pull-down 60%× 12×5 bent over and rowed 60%× 12×4.

Saturday: arm

Dumbbell arm bending 60%× 12×4 flat bench press arm support load 12×4 barbell arm bending 60%× 12×4 gantry arm pulling 60%× 12×4 cycles as a group.

Sunday: Running!

This is my training, you can refer to it and do the training yourself!

In the process of our fitness, every detail and point is very important. We must carve our bodies very carefully in order to practice the body we want! * * * Encourage