If you are a novice, practice contact as planned first. Finally, increase some abdominal contact.
Here is a reference, you might as well have a look.
Scope of application of 1
Male muscle gain, autumn and winter.
Master plan (six-day system). Give priority to with instrument movement.
Day 1 day: Warm-up exercise 10- 15 minutes, 4-5 leg movements, 2-3 forearm movements, 2-3 abdominal movements, stretching.
The next day: warm-up exercise 10- 15 minutes, shoulder exercise 4-5 movements, calf exercise 1-2 movements, abdominal exercise 2-3 movements, stretching.
Day 3: Aerobic exercise for 45-90 minutes (or rest according to the situation).
Day 4: Warm-up exercise 10- 15 minutes, chest exercise 4-5 movements, three-headed exercise 2-3 movements, abdominal exercise 2-3 movements, aerobic exercise 15-20 minutes, stretching.
Day 5: Warm-up 10- 15 minutes, 4-5 back movements, 2-3 head movements, aerobic exercise for 30-45 minutes.
Day 6: Complete rest day.
3 departmental actions (in the order listed in the master plan)
3- 1 Warm-up exercise: brisk walking, jogging and variable speed running. Be sure to warm up more fully in autumn and winter, and then do the equipment when the body is hot and sweating slightly.
3-2 Leg exercises: Smith machine squat, barbell squat (can be divided into front and back of neck), dumbbell scissors squat, 45-degree back pedal (can be divided into wide distance and narrow distance), dumbbell stride squat, horizontal leg extension, sitting leg extension, sitting outside and sitting inside.
3-3 Forearm exercise: The barbell rolls the wrist backward, and the barbell rolls the wrist forward (all of the above can be changed to dumbbells), gently lifting the bar to the premise with one hand and gently lifting the bar backwards with the other.
3-4 Abdominal exercises: forward belly roll, reverse belly roll, starting from both ends, sit-ups (lying flat or reclining), starting from the oblique side, hanging legs and lifting legs (straight legs or bending knees), supine leg lifting at 0-45 degrees (or 90 degrees), sitting and lifting legs (straight legs or bending knees), standing with fitness balls, swinging legs on your back, and lying in suspension.
3-5 Stretching: Dynamic stretching is used before and during musical instrument practice, and static stretching is used for a long time after practice.
3-6 Shoulder exercises: dumbbell side lift, dumbbell side lift, dumbbell side lift, barbell neck forward push, barbell neck backward push, italic one-handed dumbbell side lift, dumbbell shrug, vertical barbell rowing, rope one-handed side pull, etc.
3-7 Leg exercises: Lift heels with bare hands (which can be divided into one leg and two legs), lift heels with heavy legs, and lift toes with barbells.
3-8 Aerobics: brisk walking, running, spinning, aerobic, swimming, badminton, etc.
3-9 chest exercises: supine push, upward oblique push and downward oblique push (the above three movements can be divided into barbells or dumbbells); A flat bird, an upward-sloping bird; Rope clip chest (can be divided into front clip and lower clip), parallel bars arm support, butterfly clip chest, push-ups.
3- 10 Three-Head Exercises: supine bending lever arm flexion and extension, sitting arm flexion and extension, dumbbell head back arm flexion and extension (which can be divided into one hand and two hands), rope rod pressing down, rope handle pressing down, rope bow step arm flexion and extension.
3- 1 1 Back exercises: barbell hard pull (which can also be practiced up to the legs), pull-ups (which advocate wide grip), barbell bending stroke, all kinds of high back pull, sitting flat back pull, rowing (which can be divided into two hands and one hand) and dumbbell single hand stroke.
3- 12 double-headed exercise: barbell bending (which can be divided into wide pitch and narrow pitch), dumbbell bending, dumbbell heavy hammer, rope double-handed bending and rope side bending. The above movements are only the ones I often use, including many basic movements recommended by experience, such as squats, bench presses and hard pulls. But change is eternal, and so is the fitness plan. In addition, the coach may have different names for the same action.
4 adjustment and change
4- 1 interval adjustment: six-day plan, D3, if there is a break, it is a three-day plan.
4-2 Adjustment of key sequence: The first muscle group in my plan is the leg, because the leg is the foundation, and the influence of leg movement on endocrine should also be considered. The order of main muscle groups is from leg to shoulder, chest and back. In fact, you can adjust it according to your key parts. For example, if the legs are strong and the shoulders are weak, put D 1 on the shoulders and D2 on the legs. The same is true for legs and back.
Adjustment of 4-3 day plan: The most complete daily plan is D4, which includes six parts: warm-up, major muscle, minor muscle, abdomen, aerobic and stretching. Actually, there's no need to do this. During the first, second, fourth and fifth days, you can do six parts every day, or you can only do three or four of them according to the actual situation of the day (physical strength, time, mood, etc.). ).
4-4 Action Adjustment: When many actions, such as the distance and direction of hand holding, change, the key parts of practice are different. For example, in chest barbell or dumbbell bench press exercise, the inclination angle of the board is horizontal to the right chest, the upper inclination focuses on the upper chest, and the lower inclination focuses on the lower chest; For example, barbell bending exercises two heads, and the grip distance between hands is wide or narrow, and different details of the two heads will be emphasized. These contents are more complicated. Understand them slowly and do the basic actions first.
4-5 overall adjustment; Make a plan in 6-8 weeks, which can be adjusted according to the situation. Generally, it is to increase the intensity, use new actions, change the group order and priority actions.
4-6 Priority Action: The first action after each exercise is the priority group. At this time, your physical strength is the best, and you can do it for the parts that need to be strengthened most. The number of groups can reach 6-8 groups. In the first group of this movement, light and heavy heat can be used to target the parts many times and then aggravate them (fewer times).
Group 4-7 changes: 6-8 groups can be used for priority movements of large muscle groups, with the first group warming up for many times (such as 15 times), the second to seventh groups warming up for many times (8- 12 times is appropriate, but not more than 15 times), and the eighth group doing another group for many times, seventh and seventh. You can also do 2-3 groups of heavy loads, 6 -8 times, to stimulate. In short, change is better than constancy.
4-8 weight changes: beginners can do the same weight for a certain number of times by constant weight; You can also use gradual subtraction, that is, basically keep the same number of times, but gradually lose weight according to physical strength; Pyramid weighting method can also be used.
4-9 Action and rest between groups: rest between parts for 60- 120 seconds. Rest for about 60 seconds between different movements in the same posture. Take a rest for 30-60 seconds between different groups in the same action. If it is before super-reorganization, you can rest for about 90 seconds, if it is like the last group of reduction and reorganization, you can not rest at all (see items 4-7).
5 diet
General principles: eat less and eat more, with balanced nutrition and reasonable structure (to ensure adequate protein), and control oil and salt. Emphasize eating before and after exercise to ensure muscle gain.
5- 1 Pre-exercise meal: About 60 minutes before exercise, eat cellulose (fruits and vegetables, that is, ensure defecation and control the calories of a meal), protein and carbohydrates (slowly absorbed); If it is an aerobic day, the pre-exercise meal can be free of carbohydrates.
5-2 Post-exercise meal: Within 30 minutes after exercise, eat high-protein food (such as milk, with or without protein powder), and then eat fruits and vegetables, meat and eggs, and carbohydrates (preferably absorbed quickly).
5-3 times before and after exercise to ensure drinking water, but also a small number of times. It is recommended to drink sports drinks, which can be homemade.
5-4 Be sure to have a good breakfast the next day, and ensure that there are fruits and vegetables, protein and carbohydrates (slowly absorbed). After getting up, you can drink a cup of milk with sugar, then wash, exercise and have a formal breakfast.
5-5 Under normal circumstances, it is not recommended to eat various synthetic foods and drugs. I only eat protein powder part of the time, and then I will stop for a while after eating. It's not a professional game anyway.
6 Ensure 8 hours of sleep every night.
7 description
More than 7- 1 is just an outline. Actually, it's more about changes and details. Please consult the coach and understand according to your own feelings.
7-2 people are different, the above is just a reference.
7-3 Please pay attention to practice safety to prevent injuries caused by excessive exercise.
For your reference.