One-week fitness schedule 1 Day 1: chest exercises.
1, bench press, do four groups with heavy weight, each group is 8- 12 times, and judge whether the weight is appropriate according to personal factors.
2. Push upward obliquely, four groups or parallel bars arm flexion and extension, four groups.
3, lying birds, four groups or sandwiched chest, four groups.
The next day: practice your back
1, back neck pull-ups, four groups or front neck pull-ups, four groups.
2. Rowing standing, loading, four groups or hard pulling, four groups.
3, chest pull, four groups or shrug, four groups.
Day 3: Exercise your legs.
1, squat, four groups.
2, prone legs bent, four groups.
3. Stand up, four groups.
Day 4: Practice the triceps brachii.
1, narrow bench press four groups.
2. Press the elbow down, four groups or supine arm flexion and extension, four groups.
3. Bend and stretch your arms, four groups.
Day 5: Practice biceps brachii
1, vertical arm bending, four groups.
2. One arm bending in front grip, two groups or one arm bending in back grip, two groups.
3, bar, two groups.
Day 6: Shoulder Training
1, cervical vertebra elevation, four groups.
2, recommend the neck, four groups.
3, standing birds, four groups.
4, leaning on birds, four groups.
Day 7: Reduce fat
1, sit-ups, six groups.
2, supine leg lifts, six groups.
3. Jog for half an hour.
Persistence is very important. What are you talking about relative to the future? Doing is more important than thinking!
The fitness schedule for a week is 2 1, and the warm-up exercise takes about 15 minutes, which can make the body sweat slightly.
2. Strength movement
Week, target muscle: action: number of groups: number: group X.
On Monday, the target muscle: chest, action: six groups of flat dumbbell flying birds, five groups of flat dumbbell bench press and six groups of push-ups.
On Tuesday, the target muscle: back, action: single-arm dumbbell rowing 7 groups x 12, leaning dumbbell rowing 5 groups x 12, straight leg hard pulling 6 groups x 12.
On Wednesday, the target muscles: shoulders, movements: dumbbell lift 5 groups of x 10, bird bend 5 groups of x 10, single arm lifting dumbbell: 5 groups of x 12, rowing upright: 5 groups of x 12.
On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single-arm bends 3 groups of x65,438+02, narrow bench press 3 groups of x8, single-arm neck back arm bends 3 groups of x8, and back arm bends 2 groups of x65,438+02.
Friday target muscles: legs, movements: three groups of scissors squat, four groups of straight knees, two groups of leapfrog, three groups of leg lifts and three groups of supine hip lifts.
On Saturday (single), the target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10, flat dumbbell bench press 3 groups x 12, belly roll 2 groups x exhaustion, belly roll 2 groups x40, bell lift side.
Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 2 groups of X exhaustion, one-arm dumbbell rowing for 3 groups of x 10, bending dumbbell rowing for 3 groups of x 10, straight leg hard pulling for 3 groups of x 12, belly rolling for 2 groups of X exhaustion, and waist turning for 2 groups of x40, rolling.
Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog 15 minutes, run for 5 minutes, jog 15 minutes.
Preface 3 of weekly fitness plan:
1, this scheme is my own experience, and I will share it with you. If there are similarities, it is purely coincidental!
2, this plan is suitable for fitness enthusiasts, beginners, bodybuilders, please drift!
3. I am old. You can refer to this plan. Please don't copy. I am not responsible for any discomfort during training!
Exercise:
I exercise three times a week, every Tuesday, Thursday and Saturday11:30-1:00 (reason: I only exercise during lunch break).
Tuesday: back and two heads
back
1, wide grip pull-ups (5 groups-the number of times in each group is uncertain until it can't be completed)
2. Barbell rowing (5 groups-8- 12 each)
3. Bend over and row with dumbbells (5 groups-8- 12 each)
4. Pull down the line in front of the neck when sitting (5 groups-8- 12 in each group)
5. Sitting rowing (5 groups-8- 12 each)
Two heads-
1, barbell bending (5 groups-8 in each group-12)
2. The barbell of pastor machine is bent (5 groups-8- 12 in each group)
3. Sitting dumbbells bend alternately (5 groups-8- 12 in each group)
4. The cable is bent backwards (5 groups-8- 12 in each group)
Thursday: chest and three heads
Chest-
1, barbell bench press (5 groups-5-8 in each group)
2. Tilt upward and bench press (5 groups-5-8 in each group)
3. Dumbbell bench press (tilted upward) (5 groups -8- 12 can be changed once a week)
4. Dumbbell bird (tilted upward) (5 groups -8- 12 can be changed once a week)
5. Curved arm support for parallel bars (5 groups-8- 12 for each group)
6. Cable box (5 groups-5-8 in each group, replaced once a week)
7. The arm bending device is clamped on the chest (5 groups-8- 12 in each group can be changed once a week)
Three heads-
1, narrow bench press (5 groups-5-8 in each group)
2. Sit on your back and bend your arms and pull up (5 groups-8- 12 in each group)
3. Cable pressing (5 groups-8- 12 for each group)
4. Bend over and stretch your arms (5 groups-8- 12 in each group)
5, supine back support (5 groups-8- 12 in each group)
Saturday:
Squat (hard pull) and squat or hard pull behind the shoulder and neck can be practiced once a week with SMS machine or free weight.
Squat or hard pull behind the neck (5 groups-5-8 in each group)
Shoulder-
1, SMS sitting pressure (behind the neck) (5 groups-8- 12 in each group)
2. Sitting dumbbell press (5 groups-8- 12 in each group)
3. Side lift and forward lift (5 groups-8- 12 in each group)
4. Rowing standing (5 groups-8- 12 each)
5. Bend over and lift horizontally (5 groups-8- 12 in each group)
Note: I warm up before exercise: running or cycling 10 minutes, pulling the ligament for 5 minutes; Aerobic for 20-30 minutes after exercise and ligament stretching for 5 minutes; The amount of exercise depends on the physical condition of the day. The above 5-8 weights, 8- 12 are medium and small weights. Heavy means 80% of the maximum weight you can bear, and the small one is 60% (note: for example, you can bench press 100KG, and 80% of the weight is about 80KG); 2-3 weeks sprint under your limit weight (must be protected). The rest time between exercise groups varies from 30 to 60 seconds, and the rest time is long and the weight is short. Five groups of abdominal muscles were randomly added after each exercise. There are a lot of exercises in each part. You can go to the pig brother's post and choose the exercise that suits you. I disrupt my training plan every two months (everyone changes according to their own situation). I always practice my weakest one on Tuesdays, because I can rest for two days on weekends, and then I can concentrate on my exercise. Exercising heavy weights on Saturday is also a reason to rest. If you lose weight, you can reduce equipment and increase aerobic exercise time.
Note: concentrate on exercise; The peak contraction effect will be good, and aerobic exercise can not be ignored. Aerobic exercise can improve cardiopulmonary function; All anaerobic exercises should be completed within 45 minutes-1 hour; According to my experience, I can finish all the exercises in 90 minutes! I want to work. )
Diet:
1, I get up at 7: 30 in the morning for breakfast: 2 slices of whole wheat bread or porridge steamed bread+a bottle of milk +2 whole eggs (you can add a spoonful of slow-release eggs to gain muscle).
Go to work at the company at 2.9: 00, 10: 30, extra meals (no fasting exercise): 2 slices of whole wheat bread+milk (coffee)+fruit (apples, etc. ).
3. Before exercise: Prepare a bottle of Gatorade+Banana 1+ Red Bull (cottage nitrogen pump).
4. After exercise: banana 1+ a piece of bread+a handful of grapes (required) +2 protein (muscle gain and a spoonful of eggs).
5. 1 Go back to the company for lunch: a bowl of rice+plenty of vegetables+red meat+tofu (like tofu).
Have dinner at 6.6: 30: a small amount of rice or other small amount of carbohydrates+a large amount of vegetables.
7, 1 1 point to sleep: half an hour before going to bed, you can add 2 proteins and a piece of whole wheat bread (or a spoonful of slow-release eggs).
Note: people who reduce fat can reduce their carbohydrate intake, so they don't need to eat eggs on training day. Personally, I think you don't need eggs to start fitness, and you need to supplement it after a certain fitness time (everyone is different, I suggest at least half a year)
One-week fitness schedule 4 Monday
Low-intensity and low-intensity running: Adjust the gradient of the home treadmill to 1% and the intensity to 1. After warm-up activities, walk or jog for about 50 minutes. Losing weight is a gradual process. Reasonable adjustment of running intensity within 7 days is beneficial to muscle recovery and can ideally achieve the purpose of losing weight.
Tuesday
Variable-speed running: First of all, the slope of the household treadmill is still adjusted to 1%, and the intensity changes between 1 and 3, every five minutes 1, and the fast walking or running time is about 50 minutes. According to your physical condition, you can appropriately increase the time of level 3 intensity exercise.
Wednesday
Relax properly: according to your own situation, you can choose to rest 1 day, or repeat Monday's fitness activities to fully recover your muscles and prepare for the next training.
Thursday
Increase the running intensity: the slope of the home treadmill is still adjusted to 1%. After warm-up activities, adjust the treadmill to level 2 intensity and walk or run for 20 minutes. In the first week, your physical fitness may only allow you to complete 1 for 20 minutes. Later, it can be increased to 2-3 times a week, and you can jog for about 5 minutes between each time to restore your physical fitness.
Friday
Relax properly: according to your own situation, you can choose to rest 1 day, or repeat Monday's fitness activities to fully recover your muscles and prepare for the next training.
Saturday
Slope adjustment running: First, adjust the slope of the electric treadmill to 4%, and adjust the intensity to level 2, running or brisk walking 1 min. Then lower the slope of the home treadmill to 2% and adjust it to first-class intensity running or brisk walking 1 min. Continue to adjust the slope to 5% and run or brisk walk for 5 minutes. Finally, reduce the slope to 2% and rest 1 min. Practice in this way until the slope reaches 10%. Finally, adjust the slope to 2%, relax for 5 minutes, and end this exercise.
Sunday
Rest 1 day for adjustment.
If you use the home electric treadmill reasonably, you will find that it is so easy to lose weight. While enjoying the results of weight loss, your body will become healthier and healthier. Here, Bu Song Xiao still hopes that everyone will try not to use some slimming products, so as not to lose weight.
One-week fitness schedule 5 Monday: running+equipment exercise
This is the most regular gym diet. Running is to let fat burn in the body, and fundamentally achieve the purpose of losing weight. Generally, running for 45-60 minutes at a time is the best. Equipment exercise is to lose weight for a certain part, such as losing the back.
Tuesday: Aerobic+Equipment Exercise
Aerobics is also a kind of aerobic exercise, and its exercise intensity and fat burning effect are not inferior to running. Sometimes running is boring, so you can choose aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for group exercises of all ages.
Wednesday and Sunday: rest
The so-called rest is not a complete rest, it means that you can do some less intense sports in places like parks, such as brisk walking and race walking. Or you can do some simple yoga exercises at home or in the gym. The main purpose is to relax the muscles of the body and let the body have a rest.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume a lot of energy. Its main feature is an active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. It has always been one of the most popular sports to lose weight.
Friday: Hot Yoga+Jogging
Hot yoga is also popular among women. It is one of the sports, but it has great limitations and moderate exercise intensity. After doing a class of high-temperature yoga, maybe your exercise has not achieved the effect of losing weight. This is the best choice. Do some jogging on the treadmill to speed up the burning of body fat.
Saturday: swimming
Now the weather is very suitable for swimming, and swimming is also one of the most effective aerobic weight-loss exercises. I believe every dieter likes to do this kind of weight-loss exercise in summer weekends.
Matters needing attention
Aerobic exercise, as far as possible to maintain about 40~60 minutes, the best effect.
Women's weight-loss and fitness programs need to be carefully formulated and exercised according to the above methods. At present, some people lose weight for three minutes, but they don't insist on it completely, that is, they don't have a good plan to implement it. If they can make a perfect lie about losing weight, they will definitely lose weight after a long time, and they can also play a role in fitness.
One-week fitness schedule 6 First, the purpose of fitness
Today, when the country is vigorously developing the national fitness campaign, equipment fitness is very attractive because it is simple and applicable, which can effectively enhance people's physique, improve people's health level, develop whole body muscle strength, enhance strength and strengthen personal willpower. It can make the weak strong, obese people strong, children grow up healthily, and the elderly live a long and healthy life. So it is very popular with the public, especially those with high level of cultural knowledge. Personally, I am thin, weak and lack of strength, so I always need a scientific and effective method to improve my figure, and equipment bodybuilding is my best choice.
When we do equipment fitness, we must make a scientific and systematic exercise plan according to our personal physical condition to overcome the blindness, one-sidedness and randomness of exercise, and at the same time, it is convenient to check the exercise effect, sum up experience, change methods and improve the fitness effect. So I made the following table myself, from which I have a clear and comprehensive understanding of my physical condition and existing problems. This will be of great reference value to my bodybuilding plan.
Second, one-week planning.
Since it is a personal fitness plan, it will inevitably highlight the characteristics of personality. In addition to considering the personal physical condition listed above, it is also necessary to comprehensively consider personal interest in various equipment, gym facilities, seasonal climate conditions, nutritional supplement conditions and their spare time. I take a week as a fitness cycle, and determine the fitness goals, sports events, exercise time and frequency, exercise intensity and amount of exercise for a week. The main fitness goal is to improve the muscle strength of all parts of your body, which is manifested by bench press reaching 50kg and hard pull reaching 1 10kg. The relevant arrangements are as follows:
Warm-up activities: jog around the gym twice and do warm-up exercises.
Time schedule: 6:00-7:30 pm (because there is no class at night, I will arrange fitness every night, then take a shower, supplement nutrition and rest and sleep).
The time interval between the following groups is 1 minute. Change the action interval to 3 minutes.
Monday: pectoral muscles and triceps brachii
Action 1: flat barbell bench press, 4-6 groups 8- 12.
The second action: tilt the barbell upward and press it horizontally, with 4-6 groups of 8- 12 each.
The third action: flat dumbbell bench press, 4-6 groups of 8- 12 in each group.
The fourth action: tilt the dumbbell upward and press it horizontally, with 4-6 groups of 8- 12 in each group.
The fifth movement: flat dumbbells clip chest (small weight), 4-6 groups, 30 in each group.
Rest for about 10 minutes.
The sixth movement: flat barbell narrow grip, 4-6 groups of 8- 12 each.
The seventh action: the arm flexes and stretches in the reverse grip, with 8- 12 in each of the 4-6 groups.
The eighth action: bend over and stretch your arms. Each group has 4-6 groups of 8- 12.
Tuesday: Back muscles, biceps brachii
Action 1: pull-ups, 4-6 groups, each group until it can't move.
The second action: rowing in a sitting position, 4-6 groups, 8- 12 in each group.
The third action: rowing and standing, 4-6 groups, 8- 12 in each group.
The fourth action: hard pulling (60Kg), 4-6 groups, 8- 12 in each group.
The fifth action: Bend over the birds, 4-6 groups, 20 birds in each group.
Rest 10 minute
The sixth movement: 2 barbell bends, 4-6 groups, 8- 12 in each group.
The seventh measure: 2 dumbbell bends, 4-6 groups, 8- 12 in each group.
The eighth measure: concentrate on bending, 4-6 groups, 8- 12 in each group.
Wednesday: deltoid, leg
Action 1: standing barbell lift, 4-6 groups, 8- 12 in each group.
The second action: sit in dumbbell lift, 4-6 groups, 8- 12 in each group.
The third action: lift dumbbells horizontally in front, 4-6 groups, each with 8- 12.
The fourth movement: dumbbell side lift, 4-6 groups, 8- 12 each group rest for 20 minutes.
Thursday
1. Two groups of flat barbell bench press each 12- 15 times, with rest between groups 1 minute.
2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.
3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.
4. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.
Repeat the above exercises from Friday to Sunday.
Second, matters needing attention
1, pay attention to safety
Fitness equipment has a certain weight. Be sure to prepare carefully before exercising. Pay attention to check whether the equipment is firmly installed during exercise to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should be around to protect them.
2. Nutritional supplement
We know that training will not be effective without proper nutritional supplement. We should supplement enough heat and high-quality protein at the end of each training. However, considering the conditions of the school cafeteria and the limitations of our own economic ability, my nutrition plan is: a bottle of Gatorade and a piece of chocolate during training. After the training, beat chicken legs, fish, steak, tofu and so on. In the second canteen, there is also a bottle of nutrition express. Have a rest after dinner and take a hot bath to relax your muscles. At 1 1 in the evening, drink a cup of hot milk, eat a piece of chocolate, and then have a good sleep.
3. Practice less other events.
During a week's exercise, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
4, firm confidence and perseverance
Fitness is a long and arduous exercise. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.
Third, personal experience.
All along, I want to make a big change in my physique and body shape, and then I understand that equipment bodybuilding is the most scientific, effective and fastest method. Therefore, this semester, I was fortunate to be selected as Teacher Liang. Every class is carefully taught by teachers, with perfect equipment and mutual encouragement and help from classmates. Although the foundation is poor, I practice hard every time to test my endurance and challenge the limits of my body. After going back several times, my back ached and I had a hard time climbing the stairs. However, I am very proud to see that my weight such as bench press and hard pull has improved a little.
If you really like this activity, you will feel that equipment bodybuilding is not just a course, not just a simple exercise, not just to improve which muscle, but a living habit to adhere to. It represents a healthy, positive and persistent attitude towards life, which is of great benefit to physical and mental health. Therefore, I think in the days of college and social work in the future, there will often be scenes of me sweating in the gym, and I will always stick to this sport!