Zero-based gym training plan, for most fat-reducing students who start training in the gym, it is generally necessary to make a fitness plan first, and exercise step by step according to the fitness plan, and finally achieve fitness results. The following is to introduce you to the zero-based gym training program.
Zero-based gym training plan 1 1, training sequence:
Warm-up-anaerobic-aerobic-stretching and relaxing
2. Training time:
Warm-up training:10-15 minutes.
Anaerobic training: 30-50 minutes
Aerobic training: 30-50 minutes
Stretch and relax:10-15 minutes.
3. Training content:
Warm-up suggestion: Run on the treadmill (gradient adjusted to 1, speed 6 or 7) for 5- 10 minutes.
Opening and closing jumps: 20 times in each group, 20 seconds apart in each group, and do four groups.
Leg lifts: 30 times in each group, 20 seconds apart in each group, and do four groups.
Anaerobic exercise suggestion: high position pull-down (thin back exercise) 20x3 group.
Leg adduction (stovepipe exercise) 20x3 group
Leg flexion and back swing (stovepipe hip movement) 15x3 group
Abdominal roll (thin abdomen exercise) 20x3 group
Plate support (curve of plastic drawing) 1minx3 group
Squat (shaping buttocks) 20x3 group
4. Training frequency:
For friends who want to lose weight: practice 4-5 times a week.
For friends who want to gain muscle: practice 3-4 times a week.
For friends who want to shape: practice 3-4 times a week.
No need to train every day! The training time every day is controlled at about one and a half hours! )
5. Training arrangement:
Main muscle groups: chest/back/legs
Small muscle groups: shoulder/arm/abdominal muscles.
(It is suggested that large muscle groups should be trained with small muscle groups instead of training the same muscle group every day, which is not conducive to recovery. Beginners suggest circulating the body once a week. Muscle parts with poor strength can appropriately increase the number of trainings! )
Zero-based gym training plan 2 Monday: pectoral muscle+triceps brachii
Barbell bench press 3-5 groups: 8- 12RM
Dumbbell bench press 3-5 groups: 8- 12RM.
Dumbbell bird group 3-5: 8- 12RM
3-5 groups of chest clamps of tensioner: 8- 12RM.
Rope lowering 3-5 groups: 8- 12RM.
3-5 groups of bench flexion and extension: 8- 12RM
Wednesday: back+biceps brachii
Barbell hard drawing group 3-5: 8- 12RM
Sitting posture pull-down 3-5 groups: 8- 12RM
Seated rowing boat group 3-5: 8- 12RM
Barbell bow row 3-5 groups: 8- 12RM
Barbell bending 3-5 groups: 8- 12RM
Standing dumbbells bend alternately in 3-5 groups: 8- 12RM.
Sitting on dumbbells, bending 3-5 groups: 8- 12RM.
Friday: shoulder deltoid+abdominal muscles
Sitting dumbbell press 3-5 groups: 8- 12RM.
Group 3-5 barbell neck pressure: 8- 12RM.
Group 3-5 dumbbell side lift: 8- 12RM.
Group 3-5: 8- 12RM.
Dumbbell bending birds 3-5 groups: 8- 12RM
Abdominal roll: 3 groups: 15-25RM
Antivolvulus: 3 groups: 15-25RM.
Twist and belly roll: 3 groups: 15-25RM.
Saturday: Hips and legs
Squat 5 groups: 8- 12RM
Inverted pedal machine 4 groups: 8- 12RM
Pay attention to the orientation of feet and thighs.
Squat: 4 groups: 12RM
Flexion and extension of four groups of instrument legs: 15RM
Note: Group 4: 15-25RM.
It is no longer difficult for you to gain weight quickly, healthily and easily.
In the final analysis, weight gain means that calorie intake is greater than calorie consumption.
No matter how fast or high your metabolism is,
As long as you eat less calories than a day,
You are sure to gain weight. As for fat or muscle,
That's another matter.
If you don't "eat fat", you just can't eat.
Eat high-calorie food.
Of course, the high calorie here is not those processed foods, but healthy foods.
High-quality carbohydrates: oats, noodles, rice, potatoes, sweet potatoes, beans and so on. 100g pure flour can give you nearly 350 calories, which is very suitable for muscle training.
Whole milk: You need to gain weight, so the more calories, the better. Whole milk is the perfect choice. 1L whole milk can provide 500 calories.
Nuts: Walnuts, cashews, almonds and peanuts are all sources of healthy oils. 100g Peanuts have 500 calories, and you can even eat peanut butter as a snack.
Healthy oils and fats: linseed oil, deep-sea fish oil, olive oil, etc.
If you eat, you should eat more.
Many healthy friends who want to gain muscle but are thin have asked Yoko, "Why am I not fat? I have already gone to the gym. Why haven't I gained weight? " But when asked about his daily diet, he almost wanted to break the keyboard. "Do you want to gain weight after eating so little?" . But that's the truth. Do you think you have eaten too much? Not much, actually.
So how much should I eat? First of all, you should estimate the calories you should consume every day. It is recommended that very thin friends consume calories, with a weight of (kg)x44 calories. For example, if you are a thin bamboo pole with only 60kg, it is recommended that you consume about 2,640 calories a day.
It may seem a little too much at first, but only in this way can you gain weight. This is just the beginning of your muscle-building career. After two weeks, you will add 500 calories a day. Only in this way can we create a state of excess heat and achieve the purpose of gaining weight.
Since you want to eat more, eat more meals a day.
For people with normal weight, three meals a day may be enough, but for thin people who want to gain muscle, you may have to add meals.
It's important to add meals. Besides breakfast, lunch and dinner, we should also add morning tea, afternoon tea and supper. Six meals a day can ensure that your damaged muscles have enough nutrition to recover after training, and the energy needed by your body should be continuously input. Simply put, you need to eat it every three hours.
In addition, breakfast is very important for gaining muscle and weight. Because you haven't eaten all night, if you don't eat breakfast, your body will supply energy by consuming muscles. If you want to gain muscle, you must get into the habit of eating breakfast.
Take enough protein.
Protein is needed for muscle repair. Simply put, you should consume 2 grams of protein per kilogram of body weight every day. The sources of high-quality protein are as follows:
Lean meat: beef, mutton, pork, etc
Poultry: chickens, ducks, etc.
Fish: tuna, salmon, freshwater fish, etc.
Eggs: eggs
Dairy products: milk, cheese, yogurt.
Prepare food in advance
You can't wait until dinner time to start. Even if you have time, you may not have the energy. I believe this is the distress of many office workers and student parties.
So you need to prepare in advance and microwave it at dinner time. Sounds troublesome? Preparing your own lunch is not only healthy, but also can calculate your daily intake in a planned way.
No pains, no gains! Since it didn't achieve your expected effect, don't look for other objective reasons. If it's too much trouble, it's only because the purpose you want to achieve in fitness is not so strong.
Sometimes you may not be able to sit down and eat for a long time, so it is necessary to develop the habit of carrying food. For example, when you are busy with work and need to work overtime, or when time is tight, take a pack of almonds or cashews with you, which is not only healthy, but also nuts can provide you with the calories you need to gain muscle.
Three main points of zero-based gym training plan
1, first ensure the number of times to go to the gym.
All methods that can't guarantee the number of times you go to the gym are not suitable for you. If, like me, you have no self-control when you get home, I suggest you have dinner at the company after work (just don't have hypoglycemia when you eat or not), then go straight to the gym and go home after practice. I can't go out to exercise when I get home from work. I'm so lazy that I just want to lie flat.
The green part is trunk training, mainly aimed at chest, back, shoulders and arms.
The blue part is physical training, including hips, legs and arms.
It should be the same under normal circumstances. I practice every Thursday, but I can't, so I change to cross-training every time.
More importantly, adjust to the training rhythm that you can stick to.
2, first skilled movements, and then tangled weight.
Novice Xiaobai must start from a small weight and many times, carve the correct training movements into DNA, and form muscle memory. In this way, first of all, it can ensure that each movement can correctly correspond to the target muscle to be trained, and prevent muscle compensation or injury.
3. Record the contents of each training.
According to: weight: number of groups: times of each group, make records.
Every time you go to the gym, try to weigh a little more than last time, step by step!
4. Practice large muscle groups first, and then practice small muscle groups.
Large muscle groups: back, chest, buttocks, leg muscles, etc.
Small muscle groups: shoulder deltoid, waist and abdomen, arms, calves, etc.
Because the whole person will look tall and straight when training large muscle groups, which can improve the overall appearance.
At the same time, remember to give priority to training compound movements: one movement needs to use multiple muscles and joints at the same time, which can improve fitness efficiency.
Compound sports: bench press, push-ups, rowing, squat, hard pull.
5. Finally, record your diet.
Because diet is difficult for beginners to control, it is necessary to eat less and eat more to gain muscle, but it is difficult to change eating habits at once, and it is a bit of a blow to strictly record the intake of carbohydrates and protein at first.
It is suggested that the daily intake should be calculated after the number of going to the gym every week is stable.