How can fitness increase muscle and reduce fat? My exercise schedule is legs on the first day, chest on the second day, both ends on the third day, shoulders on the fourth day and back pulling on the fifth day. Bodybuilding is first divided into three training periods, and some people only use two training periods, each training period is 4 months. The three training cycles are differentiation training, strength muscle training and optimization training. Differentiation training is a training period for beginners to reach a higher level after 2 to 3 months of exercise, and it is also a transitional period for strength muscle training and optimization training; Strength muscle training is mainly the training arrangement of impact strength to improve muscle circumference and quality; Optimized training is mainly for muscle shaping. Differentiated training and strength and big muscle training program

Schedule 1

Quadriceps femoris, biceps femoris training, calf.

Squat, step, squat, leg flexion and extension (quadriceps, gluteus maximus)

Standing leg bending straight leg bending hard leg (biceps femoris, gluteus maximus)

Lift the heel (gastrocnemius, soleus)

On Wednesday, the posterior middle abdominal muscle of pectoralis major.

Recumbent push, oblique push, weight-bearing parallel bars, arm flexion and extension, flat bird, oblique bird rope, chest giant group (pectoralis major muscle)

Bend over and row, and pull down the neck of the cable (middle back muscle)

Weight-bearing sit-ups, sloping boards, sit-ups lifting dumbbells, lateral flexion (abdominal muscles)

Friday, two arms and three legs.

Barbell bends upward, inclined dumbbell bends, and one arm bends centrally (two humeral heads)

Narrow grip push sitting posture crank barbell neck back arm flexion and extension standing posture single arm reverse grip rope pull-down (three-headed arm)

Sit on your heels (gastrocnemius, soleus)

Saturday latissimus dorsi deltoid trapezius abdominal muscle

The supine dumbbell bend arm pull-ups pull down the straight arm of the upper cable neck and the lower cable (latissimus dorsi)

Sit on the dumbbell, lift the barbell neck, lift the back, lean over the dumbbell side, lift the dumbbell with one arm in front, lift the dumbbell side, stand, lift the barbell wide and lift the giant group (deltoid muscle).

Barbell shrug, standing posture, narrow grip, barbell lift (trapezius muscle)

Kneeling posture, abdominal contraction, pull-down, sitting posture, weight lifting, leg lifting, cross bar rotation (abdominal muscles)

Schedule 2

Quadriceps femoris, biceps femoris training, calf.

Squat, lunge, squat, leg flexion and extension (quadriceps, gluteus maximus)

Standing leg bending straight leg bending hard leg (biceps femoris, gluteus maximus)

Lift the heel (gastrocnemius, soleus)

Wednesday pectoralis major, triceps brachii, abdominal muscles

Push up the oblique bench and push up the oblique bird flat bench to push down the oblique bird (pectoralis major).

After the supine barbell arm flexes and stretches the neck, the standing posture with one arm flexes and stretches is pressing down (three arms).

Leg bench sit-ups, leg lifts, cross bar rotation (abdominal muscles)

Friday, back muscles, biceps and calves.

Pull down the front pull-ups of the load-bearing neck with the straight arm of the cable, lie on your back, bend the dumbbell and pull up (latissimus dorsi)

Bow down and row with dumbbells on one arm, pull the weight-bearing neck up, bend your legs and pull hard (the middle back muscles and the whole back muscles)

Double arms concentrated bending lifting low cable arm bending lifting dumbbell alternating bending lifting (both ends of the arm)

Sit on your heels (gastrocnemius, soleus)

Saturday deltoid trapezius abdominal muscle

Barbell neck back lift dumbbell side lift barbell neck front lift one-arm dumbbell front lift lean over dumbbell side lift standing posture cable (deltoid)

Dumbbell shrug posture, narrow grip, barbell lift (trapezius)

Turn to sit-ups, sloping boards, sit-ups to lift dumbbells, and flex (abdominal muscles) to optimize the training progress.

Quadriceps femoris, biceps femoris training, calf.

Tuesday pectoralis major, abdominal muscle

On Wednesday, back muscles and calves.

On Thursday, triceps brachii, abdominal muscles

Friday, the head of two arms, the calf.

Saturday deltoid trapezius abdominal muscle

Differentiation training (moderate and high intensity exercise) 10 high-strength muscle group training (high intensity exercise) 10 optimization training (moderate and low intensity exercise) 15 weight-loss exercise running is the most important. It is recommended to run five times a week, which can burn a lot of fatty acids and decompose fat. Aerobic exercise can be carried out after anaerobic exercise, so that when glycogen consumed in anaerobic exercise is converted into aerobic exercise, fatty acids can quickly replace energy supply, and the strength of anaerobic exercise can be fully exerted. Egg yolk has more high-quality nutrition than protein, but eating too much cholesterol will increase, and so will fatty foods. However, eating 3-5 egg yolks every day during exercise will not affect human health. "Muscle warfare is provided by the upper chord and the lower chord. Please don't copy it."