For a beginner like you, there is absolutely no need to invest in protein powder. Protein can be obtained from the usual diet, as long as we pay attention to the adjustment of diet structure.
The money invested in protein is not as good as buying dumbbells and benches. The biggest problem with strength training at home is that you can hardly train biceps without dumbbells and barbells.
First of all, I recommend a training plan for unarmed training.
Monday:
Push-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Tuesday:
Pull-ups forward: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Abdominal roll: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Wednesday:
Squat: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Weight-bearing lift heel: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Matters needing attention and action essentials
The plan is to train once every three days.
Abdominal exercises, sit-ups should be replaced by belly rolls, and specific actions can be searched for online video tutorials.
Push-ups are located in the chest, shoulders and triceps brachii. You can adjust the width of the distance between your hands to determine the training position: width is chest training; If it is very narrow, practice triceps brachii. The height of the feet determines the degree of exercise on the shoulders. The higher your feet are off the ground, the more you can exercise your shoulders.
Pull-ups forward: Open a door and measure the edge facing the door. Grasp the handles inside and outside the door with both hands, put your feet on both sides of the door, clamp the door with your legs, and put your heel directly under the door handle. Tilt up and back, straighten your arms, bend your knees and squat down, with your back at right angles to your thighs. Note that your toes can't leave the ground at this time, then pull your body forward with your arms until your chest touches the measuring surface of the door, and then return to the ready posture.
Main points of squat: face the wall, feet apart slightly wider than shoulders, and toes stick to the wall. Put your hands on the wall and look up as far as you can. Then squat down and ask your knees not to touch the wall, and your thighs and calves are at 90 degrees. Get up.
If there is no dumbbell in the weight-bearing heel, you can make a weight-bearing bag with a schoolbag and a book.
Muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.
It has been clearly pointed out in the above principle of muscle growth that protein's supplement is an important condition for muscle growth, so you should adjust your diet structure to one with high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.