First, time arrangement, because the intense stimulation of muscles during muscle practice will cause a lot of muscle congestion, then it should be given a time to rest, recover and grow. Generally speaking, the rest time is 48-72 hours. It is recommended to take a day off without practicing, and aerobic exercise can be carried out on this day off. It is advisable to practice for about an hour at a time.
Second, exercise, in addition to barbells and dumbbells, there are many other equipment in the gym. But dumbbells and barbells are still the most direct and effective muscle training equipment, so we suggest focusing on training. look underneath
Barbell bench press-mainly exercises pectoralis major, thickness
Dumbbell bird-mainly trains pectoralis major, width,
Dumbbell lift-deltoid.
Dumbbell side lift-deltoid muscle
Dumbbell rowing-adductor dorsi
Dumbbell arm bending-biceps,
Flexion and extension of parallel bars arm-triceps
Squat thigh muscles
Dumbbells lift the heel-calf muscles,
You can choose 5-6 items from the above nine items to practice, with 6-8 groups for each item and 8- 10 items for each group.
Pull-ups, sit-ups, these two do not need equipment, each time 10- 15, do 4-6 groups. It can also be adjusted according to its own situation.
Third, practice the stretching of the last one. Because of the intense stimulation of weight during muscle practice, you must give your muscles a stretching exercise before and after practice to avoid muscle injury during practice and muscle stiffness after practice. Video of muscle stretching can be found online.
Fourth, protein's supplement, muscle exercise will consume a lot of protein and muscle growth also needs a lot of protein, so it is very necessary to supplement protein in time half an hour after practice. You can buy whey protein powder to eat, or you can eat some egg white, beef, chicken breast and so on.