As the saying goes, eating seven points and practicing three points will get twice the result with half the effort.
A complete fitness plan should include three aspects: eating (diet), exercise (training) and sleep (sleep), and exercise consists of three main parts: heart and lung, strength and flexibility.
My training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle.
Strength training mainly includes:) Back: pull-ups (pull-down in front of neck) Chest: flat bench press (push chest in sitting position) Legs: barbell squat (Smith squat) Shoulders: barbell squat (dumbbell squat) Arm barbell bend (dumbbell bend) Abdomen: sit-ups (sit-ups and leg lifts).
(1) Training remarks: Training three times a week, once every other day, each time about 1 hour, whole body exercises, one movement in each part, and the movements in brackets are reserved. There are three groups of one action, each group is 8- 12 times, the interval between actions is 2 minutes, and the interval between groups is 30-60 seconds. Exhale when exerting force.
It is necessary to gradually increase weight to increase muscle adaptability and response to training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.
(2) Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation.
The daily diet is moderate in protein, low in fat and high in carbohydrate, and the ratio of the three main nutrients should be around 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice.
Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
(3) Sleep: It is best to sleep for 8 hours every night and take a nap for 30 minutes if you have time at noon.
By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!
To sum up:
Aerobic exercise is very good exercise. Regular exercise is good for your health, but not harmful.
Running, skipping rope, swimming, anaerobic exercise, if there is no condition, do push-ups at home, you can practice pectoralis major and triceps brachii, trapezius and deltoid, sit-ups, abdominal muscles, squats, thigh muscles, lift heel (lifting your body with your toes), calf muscles, aerobic exercise combined with anaerobic exercise.
Usually eat more high-protein foods, such as eggs, milk, meat, fish and so on.
The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. Main pull of biceps brachii
1, you can bend and stretch the dumbbell with the big arm, and don't put it to the bottom when stretching, so that the biceps will always be stressed. Also, you can use Schwarzenegger's method, and there is a nice name called 2 1 salute.
That is, when you bend and stretch the dumbbell arm, because it is 180 degrees from the beginning to the end, you can do it in three steps. The first step is to do it 7 times below 90 degrees, the second step is to do it 7 times above 90 degrees, and the third step is to do it 7 times at 180 degrees. You can decide the quantity according to your dumbbell weight.
2. Shoulders do pull-ups. Triceps brachii is the main push, 1 push-ups, 2 bench presses, 3 arm flexion and extension on parallel bars, 4 neck and then one arm dumbbell arm flexion.
When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; Central beam, grab the dumbbell with both hands and hang it on both sides of your legs.
Then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend it 90 degrees forward, and lift your arms back and up.
Repeated anaerobic exercise will make your muscles ache every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue. To put it bluntly, muscles grow out at rest after anaerobic exercise.
The above is for reference only, thank you!
Extended data:
1, fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics and yoga can enhance strength, flexibility, endurance, coordination and control of various parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.
Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart.
Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.
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