As for the fitness plan, fitness can promote the metabolism of the body, and we can also improve our physical fitness while exercising. You must consider your physical condition when exercising. This sport requires a lot of physical fitness. Now I'd like to share some skills about fitness planning with you.
Fitness plan 1 reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.
warn
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.
Lay the foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
It is necessary to be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
Practice less other events.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
Firm confidence and perseverance.
Thin people can't make their bodies strong and plump in one day, two days and a month. It is not good to practice "eating a fat man at a time" on the basis of "a temporary fever", because the practice method is wrong and the effect is obvious, so it is not good to lose confidence. Only by strengthening the confidence to win, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions.
Those who practice small muscle groups rank first, and those who practice large muscle groups rank last.
Fitness plan 2 is very common now. This kind of exercise is very helpful to improve the human body in all aspects. There are many ways to exercise. When you exercise, you should also choose the right method, which will have a good effect on fitness. We should also pay attention to its different characteristics when doing it, so we should have a good understanding of the dumbbell fitness plan.
Many people are not very clear about the dumbbell fitness plan and don't know what to do. If you want to get a good exercise, you must choose the right method, otherwise it will seriously damage your health. Pay attention to this.
Dumbbell fitness program:
Monday chest exercises, flat dumbbell press, flat dumbbell flying birds four groups. Try to achieve 8 to 12 in each group (adjust the weight by yourself), and finally do high push-ups (that is, put your hands on dumbbells). Three groups, each exhausted.
On Tuesday, I have three heads. There are four groups of backhand push-ups (that is, the body is suspended, the hands and feet are at the same height, and they are propped up), with eight in each group.
Come back on Wednesday. Bend over and lift dumbbells for rowing. One arm alternately, three groups in each group, eight to twelve in each group.
On Thursday, there are four groups of eight to twelve people in each group, with their arms bent and dumbbells placed on the inclined board. Dumbbells bend vertically and alternate arms. The quantity is the same as above.
Friday shoulder. Sit dumbbell neck push-ups, front horizontal lifts, side horizontal lifts, bird prone, all four groups, except bird prone, all eight to twelve groups. Bend down and use the super ball for birds. That is, the weight changes from big to small until you return empty-handed.
Saturday's itinerary. Squat with weight. Squat. Four groups, ten in each group.
Control the strength training within one hour every day. Take a break for one and a half minutes between groups.
Through the above introduction, I have a good understanding of the dumbbell fitness plan, so when choosing this kind of exercise, I can do it according to the above methods. But it should be noted that this kind of exercise should also be carried out every day, so that I can achieve good results and help myself lose weight.