Slimming plan-intermediate stage
In the primary stage of dumbbell fitness, the average person's exercise takes about 6 months, and the exercise in the intermediate stage generally lasts for 6 months. On the basis of the primary stage, in the intermediate stage, in addition to practicing some basic movements, we should gradually increase some local muscle exercises, strengthen the pertinence of the exercises, and choose more isolated movements involving only one muscle, such as mainly practicing pectoralis major with supine birds, and practicing triceps brachii with the flexion and extension of the back arm of the neck to deepen the stimulation depth of the muscles.
In addition, for some big muscles, such as pectoralis major and deltoid. In addition to the basic movements, we should also practice special movements for the anterior, middle and posterior bundles, upper, middle and lower, depth, thickness and width of muscles. For example, push-ups that tilt up and down, push-ups with wide, medium and narrow grips, etc.
At the same time, in the intermediate stage of fitness, special attention should be paid to strengthening the exercise of cardiopulmonary function. With the increase of exercise load and muscle mass, the burden on the heart is bound to increase. Endurance exercise can effectively increase the volume of the heart, thus improving the working ability of the heart in an all-round way.
The main purpose of intermediate stage exercise is to develop muscle circumference (that is, size). Therefore, the exercise at this stage is generally a heavy load exercise, 75%-95% of the maximum load, three times a week (once every other day), each time the intensity is about 1.5 hours, 8- 1.2 RM, and the key exercise parts (generally three movements) 6.
For example, the middle-level fitness program mainly focuses on chest muscles: fitness preparation activities, supine flying birds, dumbbell bench press, push-ups, dumbbell side lifts, dumbbell bending flying birds, dumbbell squats, and 10 minute muscle stretching.
The exercises in the intermediate stage are mainly isolated movements, emphasizing the pertinence of the exercises, focusing on developing a certain muscle group and shaping the muscle contour. At this stage, we should pay special attention to endurance training and develop cardiopulmonary function, so we should arrange endurance training at least once a week, such as long-distance running or swimming.
Intermediate exercise rules have priority.
Dumbbell intermediate fitness program
Law, pyramid law, compound group exercise law, isolated exercise law, dynamic and static combination law, cardiac consistency law.
< dumbbell fitness intermediate > priority exercise rules
The priority exercise rule is to focus on improving the weak links of the body, or on the parts to be developed. You can put this part of the exercise at the beginning of the whole exercise, that is, when you are most energetic, to ensure that this part of the exercise can be completed with high quality and high intensity.
< dumbbell fitness intermediate > pyramid rule
? Pyramid? The law is the law of weight increase and decrease. When you start practicing, you should start from 60% of the weight, and each group will increase the weight by 70%, 80%, 90% and 95%, and the number of exercises will gradually decrease. This is a kind of exercise to increase weight, which can avoid the injury caused by excessive weight increase. After reaching the highest weight, practicing the weights of each group in descending order can effectively stimulate muscles, which has obvious effects on developing muscle circumference, increasing muscle strength and enhancing physical strength. Dumbbell intermediate fitness stage, pyramid? Rule is one of the most effective practice rules.
& lt dumbbell fitness intermediate > dynamic and static combination method
Dynamic and static combination exercise is a kind of dynamic and static combination exercise method. After the dynamic exercise, keep your body in a certain posture for a period of time, usually 6- 10 seconds. Generally, static exercise is put after dynamic exercise, which can not only effectively develop muscles, but also prevent muscle injury.
< dumbbell fitness intermediate > consistency rule of thinking and movement
Mindfulness emphasizes concentration of attention. When exercising a muscle, if the movement can be achieved, try to observe the contraction of this muscle with your eyes. When attention is strongly focused on a certain muscle, qi and blood converge here at the same time, which brings rich nutrition and can achieve good exercise effect.
Part II: Complete dumbbell fitness program series.
If you are thin, it is suitable to use muscle building powder. The method is to shake well with milk 1.5 spoon of muscle-building powder 30 minutes after exercise, and supplement carbohydrates (cereal steamed bread, etc. ) 60 minutes later. If it is normal or slightly fat, take whey protein powder. It is also taken 30 minutes after exercise and shaken with 1 spoon of milk. If the stomach is not good, it is recommended to use yogurt instead of milk. If you are overweight, don't do this fitness program, or add 40 minutes of aerobic exercise (running, skipping, spinning, swimming, aerobic, etc. ) to this fitness program.
This fitness course is suitable for students, friends and family dumbbell fitness enthusiasts who have enough time to exercise at home in summer. Exercise equipment: dumbbell, dumbbell stool. Exercise intensity: medium.
Warm up for 5- 10 minutes. 2: Practice the fitness plan on Saturday.
Chapter 3: Intermediate Fitness Program
Intermediate fitness program
Muscle net tip: This plan is suitable for bodybuilders in the intermediate stage. I hope you can arrange it according to your own situation.
Exercise four times a week. Rest on Monday and practice on Monday.
Tuesday exercise: chest muscles \ abdominal muscle training:
1 flat barbell bench press 3 groups-10 times (training the whole pectoralis major)
2 downhill barbell bench press 3 groups-10 times (training lower chest muscles)
3 parallel bars arm flexion and extension (wide grip) 2 groups-10 times (training lower chest muscles)
4 press the dumbbell on the upper plate (30 degree angle) for 3 groups-10 times (training the upper chest muscles)
5 flat dumbbell flying birds 3 groups-10 times (training the middle of pectoral muscles)
6.3 Group of instruments clamped chest-10 times (training thoracic sulcus)
7 Sit-ups 3 groups-30 times (upper abdomen)
8 supine leg lifting 3 groups-30 times (lower abdomen)
Thursday's exercise: back \ biceps brachii \ triceps brachii training
1 Pull-ups 3 groups-10 times (upper back)
2 barbell rowing 3 groups-10 times (lower back)
3 Narrow grip pull-down 3 groups-10 times (upper back)
4 rows of sitting posture, 3 groups-10 times (lower back)
5 barbell bending 3 groups-10 times (biceps brachii)
6 Dumbbell bending 3 groups-10 times (biceps brachii)
7 The bracket was bent for 3 groups-10 times (biceps brachii)
8 supine arm flexion and extension 3 groups-10 times (triceps brachii)
9 Instrument lowering (rope lowering) 3 groups-10 times (triceps brachii)
10 barbell narrow grip press 3 groups-10 times (triceps brachii)
Saturday exercise content: shoulder \ abdominal training:
1 Sit on the barbell and press 3 groups-10 times (all shoulders)
2 Sit with dumbbells and press 3 groups-10 times (all shoulders)
3 vertical barbell lift (narrow grip) 3 groups-10 times (deltoid anterior middle bundle muscle)
4 dumbbell side lift 3 groups-10 times (deltoid anterior middle bundle muscle)
5. Hold the chest in the reverse position for 3 groups-10 times (deltoid posterior bundle muscle)
6 Dumbbell prone birds 3 groups-10 times (deltoid posterior bundle)
7 Sit-ups 3 groups-30 times (upper abdomen)
8 supine leg lifting 3 groups-30 times (lower abdomen)
Sunday exercise content: leg training:
1 barbell squat 6 groups-10 times (quadriceps femoris)
2. Kick 6 groups with instruments-10 times (quadriceps femoris)
3 Lift the heel of calf (3 groups-20 times).
4 Sit-ups in 3 groups-30 times (upper abdomen)
5 supine leg lifting 3 groups-30 times (lower abdomen)
6 One-arm dumbbell lateral flexion 3 groups? 30 times (mermaid line)
If you have enough time, you can practice your back, biceps brachii and triceps brachii respectively on Thursday. Put your arms on Friday for practice.
Article 4: Intermediate Fitness Program in Gym
Description: The action in green font is aerobic exercise every day or warm-up in this part of the day, which must be done; Operation orange in the Ministry
It is not difficult to exercise basic movements; The red movement is difficult to exercise in this part, so you can choose or consider taking the lighter weight as the standard. RM means that you can lift the weight for a certain number of times, RM 10 means that you can only do 10 exhaustion under the maximum weight you can bear, 1 ~ 4 mainly to increase absolute muscle strength and physical strength, 6 ~ 12 mainly to strengthen muscles, and 15 ~ 20 mainly.