Before you go to the gym to do strength training, please read the following basic principles of muscle exercise carefully. In addition to the abdomen, it is best to train in the same place at intervals of 48 hours, and the abdominal training interval is 24 hours. Don't train every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight, or 60% of the maximum number of times you can complete an action in a group. Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; Each group bears its own weight as shown above. Each strength training time shall not exceed 1 hour.
The primary strength training program recommended to you originated from Schwarzenegger's fitness book and was partially adjusted according to your actual situation. The plan is to cycle every three days and adopt a double-cycle training program every week.
Monday
Chest and back (supine dumbbell push-ups, upturned birds, shoulder-lifting dumbbells, one-handed dumbbells with rowing)
Abdomen (abdominal rolling)
Tuesday
Shoulder, upper arm, forearm (dumbbell side lift, dumbbell arm lift, sitting posture wrist lift)
Abdomen (abdominal rolling)
Wednesday
Thigh, calf, lower back (squat, dumbbell weight lifting, heel)
Abdomen. (Abdominal rolling)
Please set all the training variables in this plan according to the second principle.
Before training, I suggest you measure the single maximum load weight (1rm) of different training movements, which will make you get twice the result with half the effort.
Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.