Process stage: preliminary introduction
Task principle: step by step, learn movements and master training essentials.
Weekly frequency: 3 times, training every other day.
Class time: 30-45 minutes, gradually increased to 45-60 minutes.
Differentiation mode: tri-differentiation in the week. Practice different movements for each part.
Position and action times: there are 10~ 12 actions in different parts of the whole body.
Exercise load: 65438+ 0~2 groups per exercise, gradually increasing to 2~3 groups, ≯3 groups. 8~ 12 times in each group (small muscle group 12~ 15 times)
Location distribution of training three times a week (the difference between three weeks)
Position and sequence of surrounding target muscles
(2) chest, shoulders, biceps brachii, triceps brachii, thighs, buttocks, calves, waist and abdomen
(4) chest, back, biceps brachii, triceps brachii, thighs, buttocks, forearms and abdomen
Five (six) chest, back, triceps brachii, biceps brachii, forearm, calf and abdomen.
Process stage: primary maturity
Task principle: improve technical level and increase training intensity.
Weekly frequency: 3~4 times, practice or practice for 2 days every other day, rest 1 day.
Class time: 60 to 80 minutes ≯80 minutes.
Differentiation mode: peripheral double differentiation or triple differentiation. Each part must be practiced twice a week.
Position and action times: 3 positions (excluding small muscle groups), 2 actions in each position (different parts)
Exercise load: 3~4 groups each time, 6~7 groups and 8 groups in total. 8~ 12 times in each group (small muscle group 15~25 times)
Distribute parts for training four times a week (four days of double differentiation)
Position and sequence of surrounding target muscles
Chest, back and shoulders
Arms, legs, hips and abdomen
Four backs, chest and shoulders
Five arms, legs, hips and abdomen
In order to coordinate the development of the whole body muscles, we do not recommend practicing single parts in isolation unless these parts need special strengthening.
The above is just the simplest basic training plan. If there is anything more in-depth, you can also communicate with everyone. May your wish come true as soon as possible! Thank you.