The primary stage should be based on the principle of combining work and rest, with basic training as the mainstay. Strength training three times a week, aerobic training after four strength training, and practice every other day.
The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
■ Basic movements of chest training ■
● Bench press
Location: pectoralis major
Key points: the initial action barbell should be close to the middle of pectoralis major, so that pectoralis major can contract as much as possible when lifting, and can't exhale when lifting. The grip distance is slightly wider than the shoulder.
● Push-ups
Location: pectoralis major
Key points: Start close to the ground. If you have a training foundation, you can use an inverted frame to make your body fall less than your hands.
Low parallel bars arm flexion and extension
Location: the outer edge of pectoralis major muscle
Key points: the starting shoulders should be parallel or slightly lower than the parallel bars, so that the chest muscles can be fully opened. In the whole process of exertion, you should hold your chest out and hold your breath.
● Butterfly machine clip chest
Location: Middle part of pectoralis major muscle
Key points: lift the chest all the way, and the chest leads the contraction force.
■ Basic movements of back training ■
● Pull-ups
Location: latissimus dorsi, teres major and teres minor.
Key points: First, fully stretch latissimus dorsi, as high as possible to the chest or higher.
The latissimus dorsi chest is lowered.
Location: latissimus dorsi, teres major and teres minor.
Key points: First, open the latissimus dorsi completely, pull it down below the pectoralis major, relax your wrist, and don't press the crossbar.
■ Basic movements of abdominal training ■
● Sit-ups
Location: Upper part of rectus abdominis
Key points: Start with the upper back slightly away from the stool surface to keep the abdominal muscles strong. Move slowly in action.
● Lift your legs on your back.
Location: Lower part of rectus abdominis
Key points: After the legs are raised at right angles to the body, slightly raise the hips and keep them for 2 seconds.
■ Basic movements of shoulder training ■
● Vertical lifting
Location: The front of deltoid muscle regulates the whole body's qi and blood.
Key points: separate your legs, initially pull your shoulders as far as possible, lift the barbell above your head, and control the barbell with deltoid muscle for 2 seconds.
● Sit and lift dumbbells.
Location: deltoid anterior bundle
Essentials: First, pull the shoulders as far as possible, keep the barbell on the top of your head and palms facing each other. The contraction of deltoid muscle can increase the height of deltoid muscle.
● Dumbbell side lift
Location: Intermediate bundle of deltoid muscle
Key points: the upper body leans forward slightly, and the elbow is forced first when lifting.
■ Basic movements of arm training ■
● Vertical barbell bending
Location: biceps brachii
Key points: pinch elbows, keep elbows at your sides, weigh moderately, and keep pushing.
Flexion and extension of the back neck arm
Location: Triceps brachii
Point: Hold the elbow and keep the elbow at the ear side. The grip distance is narrower than the shoulder, and the front grip and the back grip are used alternately.
■ Basic leg training movements ■
Squat down
Location: thigh muscles
Key points: legs are slightly wider than shoulders, squat to the limit, and tighten thigh muscles for 2 seconds when reaching the limit.
● Lift your heels.
Location: calf muscles
Key points: At the beginning, fully stretch the calf muscles and lift them to the limit for 2 seconds. Lift heel in an upright position and lift heel in a sitting position are acceptable.
■ Basic aerobic training ■
● Jogging and stationary cycling.
Location: Improve cardiovascular function and increase fat consumption.
Key points: Every aerobic training should last for more than 30 minutes.
References:
/members/persons/zzn/blog/2005 07 27 _ 174743 _ 388/
Correct exercise+adequate rest+reasonable diet = muscle growth! ! ! !
Correct practice:
Chest: a: (middle part of lateral abdomen, inferior sulcus, middle sulcus)
1. bench press (barbell wide grip, dumbbell)
2. Sleeping birds (dumbbells or tensioners)
3. Flexion and extension of arms (slightly wider grip)
4. Push-ups (slightly wider grip, feet and hands at the same height)
5. The heavy hammer tensioner clamps the chest
6. Sitting posture equipment chair clip chest
B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove)
1. Flexion and extension of parallel bars (middle grip)
2. Sleeping birds (dumbbells or tensioners)
3. Recumbent push (medium grip)
4. Push-ups (middle grip, hands and feet at the same height)
C: (inferior sulcus, lower part of lateral abdomen)
1. Down-sloping bench press
2. Birds that lean downward
3. Push-ups (middle grip, the height of the hand is lower than the position of the foot)
4. Recumbent push (medium grip)
Back: A: Sit in front of your neck.
B: Pull down the back of your neck when you sit.
C: Dumbbell vertical stroke.
D: stand at attention, grab it and pull it up.
E: The front of the neck is wide and the pull-ups are upward.
F: Sitting posture, hand holding and horizontal pulling.
G: push-ups
H: pull hard
Shoulder: A: Push straight.
B: Sit behind your neck.
C: dumbbell front flat lift
D: dumbbell side lift
E: Ring the bell and shrug.
F: Dumbbells bend over birds.
Arm 2: a: barbell bending
B: Sitting posture, with arms leaning back and hands raised back.
C: standing dumbbell hammer lift
D: Sit on dumbbells and bend alternately.
E: Stand-up stretcher with one-arm back grip bending
F: Sit down and bend over.
Brachial 3: A: Standing posture, arms bent on chest, elbows pressed down.
B: supine back support
C: Sit on your back, bend your arms and pull up.
D: flexion and extension of the neck and back arm of one arm when sitting.
E: narrow grip and push
F: flexion and extension of prone arm
Leg: A: Squat behind your neck.
B: Recumbent load-bearing leg lifts
C: bend your legs
D: leg stretching
Einstein: Go through it.
F: Sit with your heels up.
note:
Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering.
Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise.
; Small muscle groups (such as Brachial II, Brachial III and calf) should rest for more than 48 hours.
Reasonable diet: Equipment exercise increases muscle tolerance by repairing muscle fiber injury, so in order to give muscle fiber enough protein to repair after training, it is necessary to take enough protein (the average protein intake of athletes is 1.5 ~ 2.0g/kg body weight).
Finally, I wish you success in your exercise!