Male muscle exercise program (reference)
1. Treadmill jogging 10 minutes.
Step 2 Stretch the stretcher
3. Practice instruments four times a week.
The first leg training day
Squat 10- 15RM
Leg lifts in sitting position 10- 15RM
Leg flexion and extension 12- 15RM
Leg bending 12- 15RM
The next day, the next day, the chest, Shane's chest and shoulder training.
Bench barbell 8- 12RM
Tilt dumbbell press upward 8- 12RM
Tilt up dumbbell bird 8- 12RM
Sitting posture apparatus chest clamp 12- 15RM
Sitting dumbbell lifter 8- 12RM
Standing dumbbell side lift 8- 12RM
Rowing vertical 8- 12RM
On the third day, back-to-back training day
Wide grip pull-ups 8- 12RM
Bow barbell rowing 8- 12RM
Neck front pull-down 8- 12RM
Sitting rowing equipment 8- 12RM
Flying bird behind dumbbell 8- 12RM
Day 4, Day 4, Arm Training Day
Sit on the dumbbell and bend alternately for 8- 12RM (times)
E-Z bar barbell bending 8- 12RM
Tensile bending 8- 12RM
Sitting posture E-Z bar barbell neck and back arm flexion and extension 8- 12RM
Lower the rope 8- 12RM.
One-arm dumbbell neck and back arm flexion and extension 8- 12RM
Barbell wrist bending 12- 15RM
(The above four-day plan. There are 3-4 groups for each action, each group is 8- 12 or 8- 15).
Note: * The first group is the warm-up group.
Do more stretching between groups and pay attention to warm-up and warm-up groups.
4. Aerobic exercise
Cardiopulmonary training, after equipment practice, twice a week, high heart rate for 20 minutes.
Treadmill, bicycle, multifunctional fitness equipment
Relax and stretch
Dietary plan for male muscle gain (reference)
Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).
Extra food 10:00, two pieces of bread and a glass of orange juice.
Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.
Rice 14:30, two egg whites, a banana, 200ml milk.
Training 16:00,
Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.
Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag to replenish energy in time. Keeping your head warm in winter is good for growing muscles and keeping calories. The nutritional value of a potato and an egg is equivalent to four eggs. Pay attention to warm-up and stretching.
Bodybuilding food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
It is recommended to add a piece of good luck when you get up and drink water every morning (it can help supplement vitamins).
8-9 glasses of water a day.
Ensuring the intensity of exercise and regular and continuous exercise are the key to success.
Make exercise a part of your life. This is the motivation. It can improve your quality of life and figure.
About drinking water: 60% of adult's body weight is water, and water participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, and more when exercising. Supplementing water is not only important for maintaining exercise ability, but also helpful for gaining muscle and reducing fat.
250-500ml； You can replenish water 2 hours before exercise;
Hydrate immediately before exercise150-250ml;
During exercise, when the intensity is high, replenish120-240ml of water every15-20min;
After exercise, every time you lose weight 1 kg, you should replenish water 1000ml, and the amount of water supplement should not exceed 600ml each time.
Avoid carbonated drinks, concentrated fruit juice, tea, coffee, etc. To replenish water. It is best to use sports drinks, which can not only supplement water, but also supplement sugar and electrolyte.
Principles: scientific exercise, reasonable diet, adequate sleep and regular life.