The first training, three times a week, focuses on large muscle groups. To develop muscle mass, each group should do 8- 12 times, and rest between groups for 90- 120 seconds, with 3-5 groups in each part; Muscle strength should be developed 3-5 times in each group, with a rest of about 3 minutes between groups and 5-8 groups in each part, otherwise the muscles will not be stimulated as they should be. The total number of groups in each training is 20-30.

According to personal needs (strength, muscles, etc. ), combined with the above introduction, choose the corresponding times, frequency and rest time (unless otherwise specified).

Monday. Chest and triceps: barbell bench press+supine bird+parallel bars arm flexion and extension.

Abdominal muscles: sit-ups (exhausted in each group, 5 groups)

Wednesday. Leg biceps: barbell squat+leg lift+standing posture, sitting posture and heel lift (exhausted, 4 groups in each group)+dumb.

Bell bending

Friday. Back, biceps and shoulders: barbell hard pull+prone stroke+shoulder pressing.

Jog for 40 minutes after each training session. You must warm up and stretch before training. You can drink some milk immediately after exercise.

Nutrition: Eat three meals normally, 10 in the morning and 4 pm, and eat some high-protein foods, such as an egg and a bottle of yogurt. Take one vitamin C and one vitamin E in the morning and one vitamin E in the evening.

Rest: Sleep normally for 8-9 hours every day.

If you don't understand the above actions, or don't have a gym, you can use the parallel bars, horizontal bars, dumbbells and your own weight to exercise, which is enough for beginners, such as sit-ups, push-ups, squats, pull-ups and so on. After training for 3 months, you'd better find a gym.

Push-ups 3 group

20 people in each group

(exercise chest muscles)

Sit-ups 2 groups

30 in each group (movements must be standard) (abdominal muscles)

Two groups from both ends of the V-shape

Each group 10 (abdominal muscle training)

Squat 4 group (exhaustion)

Then jog for 30 minutes, and if possible, do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.

Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 48-72 hours, instead of practicing every day, just practice three times a week, and the effect is very good. I didn't start this training until the muscles I trained last time were no longer sore. ..