1, it is a big mistake to practice a certain part without rest. Stretching and relaxing after each group of movements can warm up the muscles, increase the blood flow of the muscles, and also help to eliminate the waste deposited in the muscles, speed up the recovery of the muscles, and quickly supplement the nutrition (for details, please refer to the detailed explanation of the eight muscle building secrets summarized by myself).
After a local muscle training, you need to rest for 48 ~ 72 hours before you can carry out the second training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, and it should be increased to at least 96 hours, especially for large muscles.
2, all muscles are practiced every day, and there is no practice focus. Due to the limited time every day, if you want to practice the whole muscle, you can only practice 2 ~ 3 groups per movement (see the detailed explanation of bodybuilding movements for the name of the movement). This kind of training can only be used as a warm-up, which is far from enough to stimulate muscles, and no muscle mass can grow at all. The correct way is to train in groups. If you practice one part a day, you will have enough time to do more than 15 ~ 20 groups for each movement, so that the part is fully tired, and then exercise again every 2 ~ 3 days.
Monday: chest and neck
Tuesday: Come back
Wednesday: arms
Thursday: chest and neck
Friday: legs, abdomen
Saturday: Shoulder and trapezius.
Sunday: arm
Optional operation:
Monday: chest and neck
1. Take a rest after going home at night 10 minute, replenish water and carbohydrates, and prevent physical weakness during exercise. I usually make a pack of instant cereal.
2. Do a set of aerobics invented by yourself.
(1) shoulder movement
(2) Chest expansion exercise
(3) Rotating motion
(4) Waist movement
(5) Left and right punches
(6) Left and right hooks
(7) Left and right straight fist
(8) Foot leg press movement.
(9) Segmentation movement
(10) neck movement
Note: 1, 2 is done every day, and will be omitted in the future.
Step 3 bench press dumbbell bench press
4. Dumbbell bird in prone position
5. Pull up the dumbbell with a straight arm
6. Positive pressure on neck flexion and extension with both hands
7. One-handed lateral neck flexion and extension
8. Push-ups
9. Supplement protein food within 30 ~ 90 minutes after the training. I usually eat a piece of bread and drink a bag of milk. Be careful not to eat too much bread, because eating too much starch at night is very easy to get fat.
Note: 9 Do it every day and omit it later.
Tuesday: Come back
1. Dumbbell rowing vertically
2. Dumbbells are pressed on both sides of the head.
3. Straight leg hard pull
Bend your legs and pull hard.
5. Dumbbell rowing upright
6. Dumbbell prone bird
7. Stand down and lift the dumbbell horizontally.
Wednesday: arms
1. The standing dumbbells bend alternately.
2. Bend and extend the dumbbell arm.
Sit in the dumbbell bend
4. Flexion and extension of dumbbell arm in prone position
5. Standing dumbbell bending
Step 6 bend your wrist
7. Sitting posture, neck flexion and extension of dumbbell with two arms/one arm
8. Lift the straight arm backward (unnecessary)
Thursday: chest and neck
1. bench press dumbbell bench press
2. Dumbbell bird in prone position
3. Pull up the dumbbell with a straight arm
4. Positive pressure on neck flexion and extension with both hands
5. One-handed lateral neck flexion and extension
push-up
Friday: legs, abdomen
1. Skipping rope 500 ~ 1000 times, running with legs lifted 200 times, standing high jump 100 times.
Squat down with dumbbells
sit-up
Lift your legs in a sitting position
Sit at right angles
Stand on tiptoe.
7. Sit with your heels up
Saturday: Shoulder and trapezius.
1. Dumbbells are pressed on both sides of the head.
2. Dumbbell rowing upright
3. dumbbell side lift
Stand up your shoulders
5. Stand down and lift the dumbbell horizontally.
Lift the dumbbell horizontally in front.
7. Dumbbell prone bird
or
Saturday: arm
1. The standing dumbbells bend alternately.
2. Bend and extend the dumbbell arm.
Sit in the dumbbell bend
4. Flexion and extension of dumbbell arm in prone position
5. Standing dumbbell bending
Step 6 bend your wrist
7. Sitting posture, neck flexion and extension of dumbbell with two arms/one arm
8. Lift the straight arm backward (unnecessary)
13 Detailed explanation of 8 secrets of building muscle building.
Eight secrets to increase muscle mass: heavy weight, low frequency, high number of groups, slow speed, mental work, peak contraction, relaxation between groups, and eating protein after training.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that 5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. The number of groups is high: only by doing 15 ~ 20 groups for each movement can the muscles be fully stimulated, and the longer the muscles need to recover.
3. Slow speed: If the speed is too fast, you will enter aerobic exercise and become thinner and thinner. "Slow speed" also has the effect of static exercise.
4. Mental work: Muscle work is dominated by nerves, and concentration of attention can mobilize more muscle fibers to participate in the work. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
5. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
6. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
7. Eat protein after training: Within 90 minutes after training, the demand of protein reached its peak, and the effect of supplementing protein was the best.