fitness room

I found a very serious problem, so I felt I had to write an article like this at once to make it clear. I observed it in the gym and found that most people didn't go systematically.

plan

Training, but practicing this and that. Some students who practice better don't follow a certain plan strictly. They like it.

muscle

Train more, and at the same time don't ignore some muscles. Although this kind of training will also have some effect, if you want to keep your muscles growing and improving at a reasonable speed, I'm afraid this kind of unplanned training will not bring you much help, but will only make you stagnate after entering a platform period, and this kind of training is often mental.

intensity

Not big. Muscles complement each other. If certain muscles are always ignored, those related muscle groups will not reach a higher level. Are you as persistent as I am

body building

Bodybuilders, or just want to stay healthy, should make a scientific plan according to their own needs.

training plan

This is the same as doing other things. What attitude you take towards training will also bring you the same effect. Considering our

course

I suggest doing differentiation training three times a week and dividing the body into three parts, one part at a time and three times a week. The general principle is to practice large muscle groups first, then small muscle groups, and then practice first.

Start wearing

I'm practicing my lower body again. I only practice every muscle once a week, but this time the intensity must not be small. The following is a plan for your reference. I hope you can start planned training after reading this article and enter the next one as soon as possible.

stage

, accelerate the growth of muscles. The Quaker's name for Sunday

breast

triceps brachii

First day off, first day off.

hard-working

biceps brachii

First day off, first day off.

triangular

Legs rest on the first day, rest on the first day

abdominal muscle

Practice every time and put it at the end. Triceps brachii and pectoral muscles are practiced on the same day, because in most of these two kinds of pectoral muscles,

behaviour

The triceps brachii was stimulated to some extent, and then the triceps brachii was trained while the iron was hot. For this reason, the back and biceps brachii were arranged on the same day. But there are exceptions For example, my own pectoral muscles are poor, so I don't practice other muscles on the same day to ensure the training intensity of pectoral muscles. My back training intensity is also relatively high, because biceps brachii has consumed a lot in back training, and I can no longer bear high-intensity (≠ heavy weight) training, so I arranged biceps brachii and deltoid muscle training on the same day. You may have found that the plan does not include

trapezius

and

forearm

If trapezius and deltoid muscles do not develop harmoniously, they will appear narrow shoulders and short neck. And if the trapezius muscle is average but the deltoid muscle is wide, it will make the shoulders look wide. Trapezius muscle has been trained in back training and deltoid muscle training, so we don't need to participate.

Strong and handsome

The game is over. very

many people

Had such an experience, after finishing.

pull-up

The forearm is very high after pulling, because all grasping actions rely on the forearm. So I don't think the forearm is as small as the forearm.

upper arm

For students who are uncoordinated or have special requirements for their forearms, it is enough to exercise their forearms when training other muscle groups, and there is no need to exercise alone. This will also keep the forearm and upper arm in harmony.