First, you have to warm up. Aerobic warm-up can help you improve your cardiopulmonary ability and warm up for training. Warm-up is an important link to avoid injury. You can choose treadmills, elliptical machines, stair treadmills and bicycles at will.
2. Strength movement
Monday: Chest
Action: 4 sets of flat barbell bench press, 4 sets of upward inclined dumbbell bench press, x 10, 4 sets of flat dumbbell flying birds, 4 sets of butterfly chest clips, 4 sets of x 10, 4 sets of instrument flying birds, X80.
Tuesday: Come back
Action: 5 groups of high pull-down, 5 groups of oblique barbell rowing, 4 groups of dumbbell rowing, 3 groups of straight arm pressing, 3 groups of goats standing and 3 groups of x20.
Wednesday: Shoulder
Action: Before four groups of x8 barbells push the neck, three groups of x8 dumbbells are lifted horizontally with one arm, four groups of x8 birds bend over, three groups of x8 dumbbells are lifted horizontally with one arm, and five groups of x 12 dumbbells are lifted backwards with the inclined plate.
Thursday: two braces and three braces.
Action: Four groups of dumbbells lift x8 alternately, four groups lift x8 intensively, three groups lift X65,438+00 on the inclined plate, four groups of narrow bench press x8, four groups of backhand neck back arm flexion and extension x8, and three groups of single-arm pulldown X65,438+00.
Friday: Legs
Action: 4 groups of free squats, 3 groups of 45-degree handstands, 5 groups of double-bend lifting, 2 groups of leapfrog, 4 groups of unilateral bell lifting heels, and 2 groups of sitting legs.
Saturday (single holiday): chest, waist and abdomen
Action: 3 groups of parallel bars arm flexion and extension x exhaustion (do it if you can), 3 groups of push-ups, 3 groups of upward inclined dumbbell flying birds x 10, 2 groups of abdomen rolling x exhaustion, 2 groups of waist turning x40, 2 groups of abdomen rolling x exhaustion, 3 groups of bell lifting body lateral flexion x 12.
Saturday (weekend): Back, waist and abdomen.
Action: Pull-ups are three groups of X exhaustion (do as you can), high pull-down is two groups of x 12, horizontal rowing with seat is three groups of x 10, belly rolling is two groups of X exhaustion, belly rolling is two groups of X exhaustion, and bell lifting is lateral bending is three groups of x 12.
Sunday: Rest or run.
Jogging for 20 minutes, running for 5 minutes, jogging 15 minutes, running for 5 minutes, jogging 15 minutes.
The first meal of fitness diet arrangement: breakfast
Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice. Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.
The second meal: snacks in the morning
About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
The third meal: lunch
Lunch focused on protein and also included complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.
The fourth meal: before training
Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.
The fifth meal: after training and dinner
Drink within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training.
The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.
The principle of fitness in summer is that blind exercise cannot consume fat.
Although the weight loss effect will be obvious in summer, if you blindly pursue the weight loss effect without paying attention to the choice of diet and exercise and making a reasonable fitness plan, you will not get too good weight loss effect.
Sticking to exercise can really achieve the goal of slimming. But we must pay attention to the coordination of aerobic exercise and anaerobic exercise, such as aerobics, yoga, Latin, jogging, swimming and so on. If you just sweat a lot in the gym and consume physical strength, you can only overdraw your physical strength but you can't achieve the goal of losing weight.
The blindness mentioned here refers to the large amount of exercise, short time and fast explosive exercise. If you do a lot of exercise, muscle tissue is in an anaerobic metabolism state because it can't get enough oxygen. At this time, most of the calories consumed are provided by glycogen, and the calories provided by fat only account for a small part. Moreover, in the early stage of short-term exercise, the heat consumed by human body mainly depends on glycogen, and after 1 hour, the heat provided by fat is the main one. Rapid and explosive exercise, mainly white muscle fibers. Losing weight in this way will only thicken muscles without consuming fat.
Shorten the exercise time appropriately.
You can't exercise too much or for too long. Because with the flow of sweat, many minerals and vitamins are lost, which will also reduce the body's resistance.
It is understood that many marathoners will catch a cold after the race, because the exercise beyond the human load will reduce people's resistance. In summer, because of too much exercise and sweating, the exercise time will be shortened accordingly. Many people will ask: how long will it take to be correct and effective? Of course, it depends on your physical condition. It is generally recommended that you follow a step-by-step approach to exercise:
The first stage: set a duration of 3 days, and insist on jogging for 20 minutes or a yoga class every day;
The second stage: for a week, jog for 30 minutes every day or take a rhythmic exercise class.
Reminder: No matter what exercise you do in summer, you should prepare for 5 to 10 minutes. Warm-up programs can be changed to simple stretching and joint activities.
Replenish water while you are alive.
Many people who exercise ignore an important problem, that is, they don't drink water during exercise. They even think that exercise is to sweat and let the water out. If you exercise while drinking water, isn't that equivalent to replenishing the lost water? Obviously, this idea is wrong. Sweating exercise can achieve nothing but health, especially losing weight.
Sweating may make people feel more fully exercised, but in fact it just loses a few pounds of water. Exercise in a high temperature environment can't lose weight at all, just dehydrate yourself. Excessive sweating can also lead to cramps and other sports injuries. When exercising, make sure you have a bottle of water at hand, which can be replenished at any time.
Reminder: The drink suitable for the gym is not frozen mineral water, and it is better to supplement salt.
Don't eat on an empty stomach before exercise.
It is also a big misunderstanding that it is better to exercise without eating and go after eating. Of course, eating too much is not suitable for exercise. In particular, yoga requires stretching limbs. However, if you exercise on an empty stomach, it is tantamount to driving a car without oil and your body has no energy to run!
I suggest you eat a little one hour before exercise. Eat some digestible foods such as fruit and bread to provide energy for the next activities. But I need to remind you that after eating these things, you can't start exercising immediately. You should rest for at least 45 minutes. Therefore, walking to the gym is a good choice.
Choose the right project.
Swimming is the best fitness program in summer. Swimming can not only exercise the whole body, but also reduce the heat in summer. Others, such as aerobics, yoga and mechanical exercises, are good indoor sports and fitness programs. In summer, ultraviolet rays are relatively strong, so choosing indoor exercise can protect the skin from injury, and it is also helpful for the purpose of fitness if there is a professional coach. When the sunshine is not very strong in the morning and evening, it is also very beneficial to health to do some moderate aerobic exercise such as running and cycling. Exercise in the morning helps to promote blood circulation, and fitness at night helps to sleep. But outdoor sports should pay special attention to sun protection, and it is best to apply sunscreen before exercise.
The benefits of summer fitness regulate blood pressure.
Exercise and fitness have a good regulating effect on blood pressure, which can obviously improve the viscosity of whole blood and plasma, change the excitability of autonomic nerve, increase the permeability of blood vessels and dredge blood vessels. At the same time, through exercise, the tension of cardiac vagus nerve is enhanced, while the tension of cardiac sympathetic nerve is relatively reduced, and the heart rhythm is obviously slowed down, thus reducing the burden on the heart, greatly reducing the oxygen consumption of the heart and avoiding the occurrence of cardiovascular diseases.
Improve breathing
People who often take part in physical exercise can strengthen the up-and-down movement range of diaphragm and increase the negative pressure of pleural cavity under inhalation, which is helpful to improve cardiopulmonary circulation, increase the effective ventilation of alveoli and make gas exchange good. Reduce the consumption of oxygen, reduce the energy consumed by breathing exercise per unit time, and meet the body's demand for oxygen. The digestive system to improve gastrointestinal function is under the direct control and regulation of autonomic nervous system for physiological activities. Exercise gradually increases the range of activities of transverse abdominis muscle, artificially changes the excitation intensity of sympathetic and parasympathetic nervous systems, thus regulating the function of digestive system; At the same time, it can increase saliva secretion, stimulate appetite and smooth stool, which is beneficial to the prevention and treatment of digestive tract diseases.
Promote metabolism
Human blood lipids mainly include cholesterol, triglycerides and phospholipids. Hyperlipidemia can easily harden people's arteries. Exercise can improve substance metabolism and reduce cholesterol and triglyceride, which is of positive significance for the prevention and treatment of arteriosclerosis. At the same time, fitness exercise can also improve the hormone level in the body, delay physiological aging and alleviate pathological changes.
excite a nerve
People who often exercise can have a virtuous circle, that is, the more they practice, the better they love to practice. Therefore, high spirits and cheerful spirits have a benign stimulating and regulating effect on the cerebral cortex. After years of experiments, it is shown that exercise can increase the excitability of vagus nerve and decrease the excitability of sympathetic nerve, thus improving the function of nervous system.
Improve human immunity
Clinical practice in recent years has proved that exercise can improve the physiological effects of human immunoglobulin, lymphocytes and complement, thus improving the body's immunity, enhancing physical fitness and prolonging life. Through exercise, you can also promote the body to produce interferon. Interferon is a powerful physiological antiviral substance, which has the functions of anti-tumor, infection control and immune regulation.