How to exercise in the gym? Ask for a detailed schedule to run, 5 kilometers a day, and then play with equipment. You can refer to the following.
Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.
First month
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Barbell bench press 3× 10RM
Dumbbell bird 3× 10
Stretcher clamp chest 3× 10
Butterfly brooch 3× 10
Press the heavy hammer 3× 10.
Dumbbell bending arm flexion and extension 3× 10
Wednesday, training place: latissimus dorsi and biceps brachii.
Pull down 3× 10 in the sitting position of the heavy hammer.
Boating 3× 10
Standing dumbbells bend over and row 3× 10.
Standing barbell bending 3× 10
Sitting dumbbell bending 3× 10
Friday, training site: deltoid and abdominal muscles.
Barbell sitting posture is 3× 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 3× 10
Dumbbells bend over and lift 3× 10 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training place: legs.
Squat 3× 10
Leg lift 3× 10
Sitting leg flexion and extension 3× 10
Prone leg flexion 3× 10
Lift the heel 3× 10.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers.
After 3 ~ 4 weeks of exercise, each group began to train to 12RM.
In the second month, the training intensity increased to 4 groups, each group 12RM.
Individual movements will be added in the third month, and the weight can be increased by properly adjusting the strength. If necessary, you can use pyramid training to limit muscles. This plan is suitable for beginners' training, and then a more comprehensive intermediate training plan is needed.
Fitness schedule: I am thin and want to strengthen my muscles through exercise. What should I do? Thank you for your answers! Day 1: chest muscles, triceps, calves, abdominal muscles
Day 2: Back (including waist! ), biceps, abdominal muscles
Day 3: Shoulder and abdominal muscles
Day 4: leg plus explosive training
First of all, the number of groups is 3 groups for each action in the main part and 2 groups for each action in the secondary part. Suggested times are 12,10,8, excluding abdominal and calf movements.
Run for ten minutes before each training session, sweat to warm up, and then stretch.
Now introduce the movements: chest: bench press, flying birds, chest clamping with instruments, etc. (The upper part can be practiced for inclined people, and the clamping action can be practiced for the midline of the body.)
Back and waist: sit down, row in a sitting position, bend over and pull hard (this action must be taught properly, otherwise don't do it).
Shoulder: Push-ups in a sitting position first. When shoulders are strong, you can do lateral lifting, bending over and lateral lifting.
Legs: Squat down, lower legs, and lift heels upright.
Explosive force training: mainly suitable for doing push-ups, parallel bars arm flexion and extension, pull-ups and so on at the fastest speed.
Abdomen: sit-ups, lifting from both ends, etc.
I 177, weighing 80. I just went to the gym. How should I exercise? What plans should I make to go to the gym to pedal my bike, lose weight and run?
How to exercise in the gym without personal training? Want an exercise plan! Thank you for your guidance. If you are a novice in fitness, please recommend the following scheme: * * Three-day cycling: The first day is mainly upper limb training, that is, weight control of dumbbells. Select three groups of 10% self-mass and 15 one-handed side lift, with an interval of 2 to 3 minutes. Complete 10 push-ups 30 times every interval. Then rest for about 3 minutes and start dumbbell flying birds, the number of times is the same as above. Then bench press 15 times. General primary election is 50kg (1over 7 years old). The second day was dominated by lower limbs. The effect of squat jump is actually the best. It is suggested to divide into four groups with 30 to 40 people in each group. You can lift your legs higher in the middle to relax your muscles. Then a lightweight barbell of 20 will do. Divided into two groups, each group 15 times. Then do your own treadmill training for a long time, an hour or so is the best. The third day is comprehensive. There are mainly three groups of sit-ups, 40 in each group, and the number of bench presses is the same as above, followed by pull-ups (it is not recommended to load at first). Finally, you can use this day to consolidate the places that were not in place or lazy in the previous plan. Appropriate caffeine supplementation before fitness can make physical fitness last longer. Wish a healthy body
180cm 62kg How should I exercise to make myself stronger? There are many advantages for boys to play basketball in general.
173cm6 1 kg for details of the gym exercise plan ... 1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Lift the legs for 4 groups x 15-20 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Abdominal roll of fitness ball 4 groups x 15-20 times.
Leg lifting and belly rolling in 4 groups x 15-20 times.
Reverse belly roll 4 groups x 15-20 times
Traditional belly roll 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training:
Four groups of dumbbell rowing with one arm x 10- 12 times.
Four groups of dumbbell bent legs were hard drawn x 10- 12 times.
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training:
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
Male, 30 years old, 17 1 weight, 162, how to exercise in the gym and the exercise process. Thank you for being a beginner. I will arrange a primary fitness program for you. Stick to it for a few months, and it will have unexpected results. I wish you an ideal figure as soon as possible.
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
I wish you early success. If it is useful to you, please choose a satisfactory answer and give encouragement. thank you
How should I strengthen my aggressiveness in exercising in the gym?
I practiced in the gym for 3 months, but there were too many lateral pectoral muscles and lack of exercise in the middle seam. 1 How should I fix it? Push-ups should be done every day, and the frequency should be gradually increased. For example, 20 groups should be divided into groups, and each group can rest 1 minute after the end. For example, I did two groups today, I will try to do three groups tomorrow, and I will do more than four groups the day after tomorrow. I have to do more and more.
2. There is no uniform regulation on the correct posture of push-ups. Generally, the legs should be stretched straight and the distance between hands should be changed. For example, narrow push-ups (the width between the little fingers of both hands is similar to the shoulder width), wide push-ups (the distance between the thumbs of both hands is greater than the shoulder width), and high push-ups (the feet are higher than the head, so if there is no equipment, you may not be used to it at first.
Dumbbells are also a good instrument to exercise chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises should also be grouped. Generally, 10- 15 is a group, and many groups should be done every day.
4. There are many ways to exercise dumbbells, the most common ones are the front and the sides, and there are many other postures, no matter what posture you search online, you need to stick to it.
I believe many people have some tensioners, which are not expensive. They cost tens of dollars and are convenient for exercise. You can pull a few when you have time, but if you want to exercise international muscles, you must stick to it. You can't fish for three days and dry the net for two days.
6. During exercise, diet is more important than exercise. The main component of muscle is protein, so you must eat more high-protein food during exercise, preferably animal protein, such as beef, chicken, eggs and pork. Plant protein: tofu.