Exercise your arms.
I still remember that when the editor first came into contact with fitness exercise, he would go online from time to time to find ways to make fitness plans, and also asked his fitness friends around him, but there were various methods. Some suggest that all muscles should be trained, and some suggest that only large muscles should be trained. It is better to teach me how to do it.
I am puzzled by the novice, and the editor has synthesized some information about making a fitness plan and shared it with you here. To make a plan that suits you, you must ask yourself the following questions:
Fitness problem
1. How much time do I have for training?
Generally speaking, to achieve the best fitness effect, you should exercise at least three times a week, each time about 1 hour. In addition, 2-3 hours of aerobic exercise every week, such as jogging and cycling, can enhance the training effect.
But remember, fitness is not necessarily limited to the gym. If your life doesn't allow you to go to the gym often, you can also train at home. You only need a pair of dumbbells or even your weight at home to get the result, so the most important thing is to set the time.
The editor suggests that you find three hours of space to practice every week, such as:
Off duty on Tuesday: 8: 00 pm to 9: 00 pm
Saturday morning: 10am- 1 1am
Sunday afternoon: 5: 00 pm to 6: 00 pm
After making a timetable, please be self-disciplined and strictly abide by it, otherwise it is easy to give up training if you are lazy.
Keep practicing
2. What kind of sports do I like?
Editors like running very much, so they will insert some running elements into fitness training to make it as interesting as possible. Similarly, if readers like playing basketball, they can do weight training on the court during the break of playing basketball, which is convenient and interesting. The editor also knows some addicts in the gym. They can stay in the gym for 1 ~ 2 hours every day and have a good time in it.
In short, integrating your interests into fitness training, so that you don't feel that training is a hard thing and an errand, can greatly strengthen your motivation and make yourself go further and stronger.
Exercise method
3. What fitness equipment do I have?
If you have the habit of going to the gym, this question is easy to answer, because most gyms are equipped with the most basic training equipment, such as dumbbells, barbells, Shi Mifu machines, pulley machines and so on, which is enough for most training movements.
On the contrary, if there is no gym, some movements that require the use of equipment, such as barbell squat or cable bench press, will not be possible. Therefore, everyone should choose the appropriate training action with limited resources. If you train at home, there are many movements that can replace barbell squat and pulley bench press, such as squat jump and push-ups.
4. What muscles should I exercise?
We can divide the muscles of the body into two categories:
Main muscles: back muscles, chest muscles and leg muscles.
Small muscles: shoulder muscles, arm muscles, abdominal muscles and calf muscles.
build muscle
In training, the most common fitness programs are whole-body training and intensive training.
Whole-body training refers to training all large muscles and most small muscles in one fitness training. The following is an example of a full-body training program:
Push-ups (chest and hands)-> pull-ups (back, hands and abdomen)-> squats (legs and abdomen)-> standing barbell bends (hands)
Intensive training will focus on 1 large muscles and 1-2 small muscles of the body. The following is an example of focusing on training legs and abdomen:
Squat jump (legs and abdomen)-> lunge squat (legs and abdomen)-> knee bending bridge (legs and abdomen)-> Russian abdominal rotation (abdomen)
It should be noted that when planning the exercise routine, please put the exercise of small muscles at the end. If the small muscles are exhausted first, there will be no strength when training the big muscles, which will lead to a decline in training efficiency.
5. How many groups should I do to train my movements, how many times should I do each group, and how long should I rest between each group?
Do you want to lose weight and get bigger, or do you want to help finish the marathon through fitness training? Your fitness process will be different with different goals. The following is a brief analysis:
Increase muscle-> action time: less-> weight: weight-> rest time: more.
Reduce fat and lose weight-> action times: more-> weight: less-> rest time: less
For the above details, please refer to three edited articles about exercise times, weight and rest time respectively.
Reduce fat and lose weight
6. How many movements should I train?
For beginners, it is enough to do 6-7 movements in each training. Try to complete the training within 65,438+0 hours, which can not only shorten the training time and enhance the training effect, but also keep the freshness and avoid fitness fatigue.
In addition, in order to constantly bring new muscles, you can change the training movements every 4-6 weeks, taking back training as an example:
Week 65438 +0–4: Pull-ups–> Bending and Rowing–> Back Stretching Training.
Week 5-8: back pull-down–> rowing in a sitting position–> standing with bent back.
All the above actions are used to train the back muscles, but different actions have changes in the methods and angles of exertion, so it helps the muscles to grow continuously.
Train back muscles
Case study Case example:
Take editing as an example. Editors can go to the fitness center for training three times a week, so they can use most fitness equipment. The editing goal is to increase muscle mass and prefer concentrated training, so the editing training plan is listed as follows:
Leg and abdominal training
Action, number of groups, times of each group, rest time
Squat, 4, 8, 90 seconds
Pull hard, 4, 8, 90 seconds
Squat, 4, 8, 90 seconds
Bend knee bridge, 4, 8, 60 seconds
Climber, 4, 20, 60 seconds
Abdominal contraction, 4, 20, 60 seconds
Waist and leg training
Chest and triceps training
Action, number of groups, times of each group, rest time
Horizontal bench press, 4, 8, 90 seconds
Uphill bench press, 4, 8, 90 seconds
Parallel bars support, 4 10.90 seconds
Horizontal dumbbell bird, 4 10, 60 seconds
Head extension, 4 10.60 seconds
Pulley press, 4 10, 60 seconds.
Back and biceps training
Action, number of groups, times of each group, rest time
Pull back, 4, 8, 90 seconds
Pull-ups, 4, exhausted, 90 seconds
Bend over and row, 4 10, 90 seconds.
Back stretching training, 4 10, 60 seconds.
Lift the hammer, 4 10, 60 seconds
Priest barbell bending, 4 10, 60 seconds