I started practicing with reference to this plan, and the key is to make adjustments that suit me in combination with the feeling of practice. Specific movements and weights vary from person to person. I am now practicing for 2 days, taking a day off and circulating for 3 days. Four days a week is more conducive to recovery. Look at LZ's head, the models are all out, which is quite good. Let's work together.
Divide the whole body into two divisions, make up two courses at a time, and practice one division each. Those who practice four times a week practice one division on Monday and Thursday and another division on Tuesday and Friday. If you take a day off for two consecutive days, practice a division on the first day and another division on the second day.
There are many ways to divide, and the procedures are different. The following are the four most commonly used divisions to choose from. You can also edit several pairs of courses and exercise for a while to change a pair.
The first one is the abdomen (waist), chest, back, shoulders, neck and calves on Monday and Thursday (or the first day of junior high school). Tuesday, Friday (or the next day), abdomen (waist), thigh, two arms, three arms, forearm, calf.
The second type is the abdomen (waist), chest, shoulders, humerus, forearm and calf on Monday and Thursday (or the first day of junior high school). Tuesday, Friday (or the next day), abdomen (waist), back, thigh, arm head, neck and calf. The above two arrangements, the abdomen and calf are practiced every time, in order to obtain the obvious effect of abdominal muscles, calf muscles are difficult to develop, and it is best to practice every time.
The third kind of concentrated exercise every Monday and Thursday (or the first day) is the part with poor proportion and slow development. Exercise on Tuesdays and Fridays (or the next day) where you don't exercise on Mondays and Thursdays.
The fourth is to divide all kinds of movements into two parts, mainly "pulling" or "pushing", and practice them four times a week. You can choose 2-3 movements for each body part, and each movement can be done in 3-6 groups, with no more than 45 groups in an exercise class.
The intermediate level is divided into two practice courses (Monday and Thursday)
Action name, number and frequency of main movement parts.
Prepare for exercise (optional) Exercise for 7- 10 minutes.
Lie on your back and lift pectoralis major, group 5, group 1
10 times
the second group
Add 10 kg for 6-8 times.
Third groups
6-8 times 15kg.
Fourth groups
Add 20 kilograms, 4-6 times.
Fifth groups
Add 10 kg, unlimited times.
Lift the upper part of pectoralis major with 10 times plus 5 kg and 6-8 times plus 10 kg for unlimited times.
The parallel bars arm flexes and stretches under the pectoralis major in 3 groups, 10 times, and 6-8 times is not limited.
Push the deltoid muscle after neck for 3 groups, 8- 12 times and 5kg 6- 10 times, unlimited times.
Lift the middle deltoid muscle in 3 groups, 10- 15 times plus 5 kg, 8- 12 times, unlimited times.
Bend down and lift the back of deltoid muscle for three groups, 10- 15 times plus 5 kg, 8- 12 times, unlimited times.
Three groups of triceps brachii horizontal arm flexion and extension 8- 12 times with starting weight, unlimited times with starting weight, unlimited times.
Press the arm to flex and extend the triceps brachii 8- 12 times in 3 groups, and use the starting weight unlimited times.
Lift triceps brachii with straight arm 8- 12 times in 3 groups, and use the starting weight unlimited times.
Wrist bending and forearm lifting 3 groups 15-20 times plus 5kg 15-20 times plus 5kg, unlimited times.
Lift the heel and calf with weight for 3 groups 15-20 times 10 kg 15-20 times 10 kg, unlimited times.
Rectus abdominis group 3 sit-ups 25-50 times 25-50 times 25-50 times.
Wrestling bridge neck 2 groups 15-20 times 15-20 times
Relax. Relax for five minutes.
The intermediate level is divided into two practice courses (Tuesday and Friday)
Action name, number and frequency of main movement parts.
Prepare for exercise (optional) Exercise for 7- 10 minutes.
Squatting quadriceps femoris, group 5, group 1
10- 15 times
the second group
Add10kg 8- 12 times.
Third groups
Add 15kg 6- 10 times.
Fourth groups
Add 15 kg unlimited times.
Fifth groups
Use the starting weight, unlimited times.
Leg flexion and extension quadriceps group 3 10- 15 times plus 5 kg 10- 15 times starting weight, unlimited times.
Leg bending (sitting) biceps femoris 3 groups 10- 15 times plus 5 kg 10- 15 times with starting weight, unlimited times.
Trapezius muscle shrugs 3 groups 8- 12 times plus 5 kg 8- 12 times plus 5 kg, unlimited times.
Sit down and hang the latissimus dorsi muscle in 4 groups, 8- 12 times plus 5 kg 8- 12 times plus 5 kg, unlimited times equal to the starting weight, unlimited times.
The latissimus dorsi was flexed in 3 groups, 8- 12 times plus 5 kg, 8- 12 times plus 5 kg, unlimited times.
Vertical arm pull-ups to deltoid 3 groups 10- 15 times plus 5 kg 8- 12 times plus 5 kg, unlimited times.
Lift the back waist with straight legs for 3 groups of 8- 12 times 10 kg 8- 12 times 10 kg, unlimited times.
Lift biceps brachii with both arms bending for 3 groups of 8- 12 times plus 5 kg 8- 12 times starting weight, unlimited times.
Bending biceps brachii with inclined plate for 3 groups 8- 12 times plus 5 kg 8- 12 times starting weight, unlimited times.
One-arm squat flexes biceps brachii 3 groups 8- 12 times plus 5 kg 8- 12 times starting weight, unlimited times.
Sit and lift the heel and calf for 3 groups 15-20 times plus 5 kg 15-20 times, unlimited times.
Rectus abdominis group 2-3 sit-ups 25-50 times 25-50 times 25-50 times.
Two groups 15-20 times 15-20 times.
Relax. Relax for five minutes.