I was originally a skinny person, so I went to the gym to increase my muscle content. I sorted out the contents of a *** 12 private teaching class, hoping to give some reference suggestions to children's shoes that want to lose weight and gain muscle. At that time, after one and a half months' training, the muscle content increased by 1 percentage point (really, because I ate badly in protein, I was too thin, so the muscle gain effect was not particularly obvious. But the outline of the abdominal muscles really came out, the muscle lines on the arms became very clear, the back and cervical vertebrae were no longer sour, and the effect was still very good ~ but it just needed to be persisted! Hold on! Hold on! )

It's best to choose a gym, with more equipment and more space.

Running 10min? →? Stretch for 5min (leg, arm, back and thigh) →? Strength training? →? Running or brisk walking 15min? →? Belly roll 20*4? → ? Muscle stretching 10min (stretching at this stage is very important to beautify muscle lines and increase muscle dimensions)

note:

① You can adjust the weight of barbells and dumbbells according to your own situation.

②m*n，？ M= quantity, n= number of groups.

③kg and LB are the weights of each side, not the total weight.

④ Eat a reasonable diet, and supplement protein and energy.

⑤ Supplement protein.

6. Remember to keep your back straight in any action.

It is best to do training every other day, which is beneficial to muscle growth.

⑧ The interval between actions shall not exceed 15s, and the interval between actions of each group shall not exceed 60s.

Pet-name ruby originally every action corresponds to the picture, but the article always reminds that the picture is being uploaded and cannot be published. . . I'll just delete it ~ every action can be found in Baidu pictures ~

Shoulder and arm training

Barbell clean and jerk 15*4? (Muscles of arms, waist, back and shoulders)

Elbow back 12*4? (The flat support is ready for action, and the elbows are changed back and forth. )

Bend over and lift (7 pounds) 20*4? (Back of triceps brachii)

Gluteal bridge (10kg) 60s*4 (hamstring, crotch and gluteus maximus).

Bend your knees and lie on your back, with the distance between your feet slightly larger than the shoulder width and slightly separated to both sides. Open your arms on the ground. Hips are forced upward, with shoulders and upper back as a fulcrum and feet as another fulcrum. Hips are lifted upward, and middle, lower back and thighs are also lifted upward by the way, until the whole trunk is basically in a straight line from shoulder to knee and is roughly perpendicular to the calf. During the whole process, the feet, shoulders, upper back and arms remain still, and the calves are not allowed to move actively. Hips recover powerfully, slowly and in a controlled way.

Yoga ball horizontal jump 45s*4?

Hold the yoga ball with both hands straight, parallel to the ground, and clamp your arms.

Barbell lift (5 kg on one side)15 * 4 biceps brachii, brachialis radialis, pronator teres.

Stand with your feet shoulder width apart, hold your chest out and tighten your waist and abdomen. Hold the barbell in front of you with both hands. The grip distance of barbell can be wide (or narrow). Concentrate the strength of biceps brachii to quickly lift the barbell to the clavicle position of the neck, then pause for a while, and then use the strength of biceps brachii to control the barbell to slowly return to the starting position.

Dumbbell rowing (5kg)20*4

Bend your arm and lower the dumbbell as much as possible, keeping your elbow fixed.

Under the rope (adjust the weight by yourself) 20*4

Push-ups (solid balls) 20*4

Neck flexion and extension arm (5kg dumbbell) 20*4

Squat (turn around and do it back and forth) 20*4

Alternate squats and lateral spans (hips down, 20 times on one leg) 40*4

Kettle pendulum (5 kg per hand) 15 * 4

Neck flexion and extension arm (5kg dumbbell) 12*4

Squat press (6 kg) 20*4

Barbell lift (5 kg on one side)12 * 4

Dumbbell Push (8 lbs) 12*4

Elastic belt's side lift is 20*4.

Clutch trip 12*4

Push-ups 15*4

Squat side leg lifts 20*4

Barbell rowing 20*4

Abdominal chakra 15*3

Running back and forth (touching the ground) for 90s*4

Flat barbell bench press (2.5 kg on one side)12 * 4

Uphill dumbbell bird (7 lbs) 12*4

Kneeling push-ups 15*4

Barbell bending (5 kg on one side)15 * 4

Alternate squat 20*4

operational research

Platform press (2.5 kg on one side)12 * 4

Tilt up the dumbbell push (8 lbs) 12*4

Uphill dumbbell bird (8 lbs) 12*4

Squat jump 20*4

Squat+Push (3 lbs) 15*4

Look ahead ~

Lunge squat+side lift (6LB) 12*4

Barbell hard drawing (5 kg on one side)15 * 4

Alternate squats (3 pounds) for 40 seconds

operational research

Weight Squat (6LB) 12*4

Bend over and lift your legs (one leg 12 times) 24*4

Lunge squat (5kg) 12*4

Kettle pendulum (5kg)30*4

Kick back for 60s*4

Sitting dumbbell forward lift (3 lbs) 12*4

Sitting dumbbell press (8LB) 15*4

Bend over and lift horizontally (6LB) 15*4

Jump ladder 8*4

One-leg supine lift (2LB, one side 12 times) 24*4

Lie on your back, bend your knees, and abdomen (3 pounds) 12*4

Kettle bell swivel (5kg)30*4

Flat bracket 45s*4

Kettle pendulum (5kg)30*4

Jump back and forth for 60s*4.

One-arm dumbbell rowing (10LB) 15*4

Dumbbell neck rest (5kg) 12*4

Barbell rowing 12*4

Leg lifts with reverse bow 20*4

T-shaped pull back 12*4

Yoga ball cross jump 40s*4

Dumbbell dynamic diagram of various postures;

Dumbbell Fitness Illustrated Encyclopedia (Suitable for Exercise at Home)-Muscle Network Topic

Various postures of barbell;

Barbell fitness graphic encyclopedia-barbell bench press, barbell rowing, barbell squat, barbell bending, barbell fitness, barbell push, barbell action graphic-muscle net topic

Gym equipment action daquan:

Gym equipment fitness encyclopedia-gym equipment use, strength training equipment sports encyclopedia-muscle net theme