Normal training exercises different parts every day. After a training cycle, all parts can get full exercise and rest. The training period of this tutorial is three days. Some large muscle groups of the body, such as thigh, broad back, pectoralis major and abdomen, and small muscle groups, such as biceps brachii, triceps brachii, forearm, calf and shoulder. Two seemingly unrelated muscle groups may be closely related, and the most important thing is the connection between biceps and back, as well as the connection between chest and brachial muscles, so this combination cannot be separated. First of all, remember several nouns: the number of times (the number of actions in a training) and the number of groups (the number of groups trained when training a certain part). Formal training must remember the following points:

1, fitness training is divided into strength training and endurance training. The purpose of strength training is to quickly increase strength rather than improve endurance, while endurance training is the opposite, but the two kinds of training are very similar. When training a certain part in strength training, it is best to reach the group number of 12, regardless of large muscle group or small muscle group. 12 group training can be divided into different movements, but the total number of groups cannot be changed. In the choice of training weight, you can choose this weight as 12 times, which means that you can only do 12 or 3 times of this weight, but don't do 12 times in real training, it is best to do 6- 10 times in each group, so that you can save energy and continue to train other movements. If you feel too hard, you can reduce your weight appropriately, but it is best not to reduce the number and frequency of training. That kind of training is meaningless!

2. Sports protection: You must wear protective equipment, including wrist pads, elbow pads and gloves. I'll tell you a good idea. I used to buy cloth gloves with rubber palms at the labor insurance store for two yuan. When I come back, I'll cut all five fingers short and burn off the edges with fire. This is better than buying sports gloves for tens of dollars, but it costs a lot of money. I buy two at a time. ), knee pads, exercise-related parts must be worn. Before training, you must warm up according to the pyramid training principle of increasing weight from light to heavy. Many people train without warming up, and the consequences may be extremely terrible (not to scare you)!

3. About training: During training, the rest time between each group should not be too long and should be controlled within two minutes. Every time you do an action, you should remember to use the simple strength of your muscles slowly, and never use the inertia of your body to "leisurely" heavy objects. Adjust the weight of heavy objects properly, and don't use inertia freely because you have enough courage to lift a heavy object, which is bound to backfire.

4. Diet: If you are a little professional, you should pay attention to eating more meals and less food. You may eat ten meals a day, but you should only eat a little at each meal. You don't have to pay attention to this. The only thing to pay attention to is to eat protein before and after exercise! For example, chicken, eggs, fish, beef with high protein content in protein (in fact, protein in beef is not as high as chicken) and animal offal. Soy products (very effective) and mushrooms with high protein in plant protein. As a medical student, you should understand that eating more sugar can only increase energy or transform fat, while only protein can increase strength, plant protein can only increase strength, while meat protein can increase strength and muscle, so eating more meat and eggs is king! Eat meat and eggs until you die! Drink as much water as possible every day. Drink twice as much water as you do now.

The following is a detailed course. I have put the photos of action nouns with underlined comments in the folder for you. Please have a look.

Day 1 day: 1 chest, 2 humerus, 3 forearm.

1, chest: 4 movements: flat dumbbell bench press, upward inclined dumbbell bench press, flat bird and upward inclined bird, each movement has three groups, *** 12 group. Personal experience: don't listen to those old men in the gym practicing chest devices, it's useless!

Bench press: This is very common. When doing bench press training with dumbbells on the training board, the movement range must be in place. It is better to use dumbbells than barbells. It is safer for beginners to use dumbbells. You should know what it means to go up the ramp. The board with the head higher than the waist in prone position is used to train the upper and middle parts of the chest, which is also a difficult part of chest training.

Bird: Lying on the board with dumbbells in hand, starting from the arms at both sides of your body, slightly bending your elbows, slowly lifting up, and returning by the original route when you reach the top. During the exercise, the movement route of the two arms should be in the same plane with the chest, the movement range should be in place, and the chest should be stretched. (Look at the photos)

2. Triceps brachii: 3 movements: flat barbell bench press with narrow grip, stretcher press down, stretcher neck flexion and extension, 4 groups for each movement, *** 12 group.

Flat narrow barbell bench press: very simple. Use barbell bench press on the flat, with emphasis on grip distance. The distance between hands is very important. If the distance is wider, the stress on the chest is greater, while the grip distance is narrower, and the stress on the triceps brachii is greater, which is the connection between these two muscle groups. When exercising the three heads of humerus, the grip distance should be as wide as the shoulder or slightly narrower.

Drop-down: This kind of training in the gym is very common, but few people grasp the key points. During training, the two arms naturally clamp the body, the big arm remains vertical to the ground, and the small arm straightens or bends the rod (the grip of the fitness machine can be replaced, generally with thick rope and bent rod). The point is that the big arm must not move with the movement of the small arm!

Stretcher neck flexion and extension: it is also a stretcher. Observe the combination of stretchers. It should have an upper pulley and a lower pulley. This action can use any pulley, and the big arm can move slightly with the movement of the small arm.

3. Arm: There are only two movements, namely, bending the hammer arm and bending the wrist. Each movement has 6 groups, *** 12 groups.

Hammer bending arm: it is a kind of deformation of bending arm, that is, when the arm is bent, the palm is turned forward into the palm facing the body, and the movement should be absolutely slow, ensuring that the up-and-down movement time is not less than 4 seconds, and the forearm should feel sore when moving!

Wrist bending: a painful training, you must wear a tight wrist guard during training. Hold the dumbbell in one hand, put it on the edge of the board with one hand, and press the wrist with the other hand for protection, and exercise the wrist to stretch up and down repeatedly. The weight of this action can be slightly smaller, and the amplitude of the action can be smaller.

The next day: 1, back, 2, humeral head, 3, abdomen

1, back: 3 movements: high pull-down, straight stroke, and u-handle stroke, with 4 groups for each movement, *** 12 groups. In fact, the best action to train your back is pull-ups, but in your case ... practice these actions for a while, and then practice pull-ups when you have enough strength.

High position pull-down: the action is simple, the grip distance is wider than the shoulder, and the body can move back and forth slightly with the arm. Pay attention to the fact that the body can only move a little, and the action is too big to achieve the effect. When the action is at the top, the arm can not be completely straight, but the lowest straight bar should be attached to the chest.

Straight pole rowing: Sit down according to the design of rowing machine and practice with straight pole. Action essentials are similar to high-level drop-down. Don't shake your body too much, pull it above your abdomen and move it slowly.

U-handle rowing: rowing machine is also used, but the handle is changed to U-handle, and it should be pulled down and attached to the abdomen when it is pulled to the body.

2. Brachial head: 3 movements: 1, sitting with dumbbells alternately bending arms, 2, standing with barbells wide and bending arms, 3, holding arms and bending arms, with 4 groups for each movement, *** 12 groups.

Sit with dumbbells and bend your arms alternately: in sitting position, each hand holds a dumbbell and bends alternately, that is, the left hand is in.

When rising, the right hand falls, the right hand rises and the left hand falls. The speed should be uniform and the process should be stable. Don't shake your body. A key point: when the arm is at the bottom, the palm faces forward. When rising to the middle, the arm begins to rotate outward, and when reaching the top, the palm is slightly outward. The purpose of this rotation is to stimulate the medial head of the biceps. If the movement is stable, you can feel obvious pain.

Standing barbell wide arm flexion: standing posture, holding barbell in hand, holding distance slightly wider than body, stimulating lateral head. Remember not to shake your body violently. If the weight is too heavy, don't hug it hard. Change to a light weight, it is easy to strain!

Bend your arm: There must be such equipment in the gym. Place the arms according to the photos, and use dumbbells or barbells to ensure that the big arms are completely attached to the mat, so that the heavy objects can only be lifted by the strength of the two arms.

3. Abdomen: three movements: 1, weight-bearing sit-ups, 2, bending knees and abdomen, 3, back pressure, 6 groups 1 movements, 3 groups 2 and 3 movements, * * 12 groups. Don't think that abdominal muscles can only be developed by doing more sit-ups. Like other muscle groups, it needs a lot of weight.

Weight-bearing sit-ups: Do sit-ups by using the lower inclined plate of sit-ups. Just add a slightly heavy dumbbell to your chest and fix the dumbbell on your chest with both hands to keep the movement slow, which is very effective for the upper part of abdominal muscles!

Bend your knees and abdomen: sit on the edge of the chair and slowly lift your feet as shown. When you reach the top, your knees should be close to your chest. Keep them at the top for 2 seconds, then lower them. The whole process can be as slow as possible! This will have an effect.

Anti-compression: Lying flat on a chair, as shown in the figure, is a very simple action. The key is to ensure that the action process is exaggerated! Slow down! Slow down! A little slower!

Day 3: 1 thigh, 2 calves, 3 shoulders

1, thigh: The thigh mainly exercises quadriceps femoris and biceps femoris. Professionals usually divide the two muscle groups into different training combinations, but you don't need to. Three movements of quadriceps femoris: 1, Smith Squat, 2, Kicking Up and Down, 3, Leg Flexion and Extension, three groups for each movement; Two movements of biceps femoris: 1, leg flexion and extension, 2, hard pull, each movement? Group, depending on your own mood, I recommend about 5 groups for each movement.

Smith Squat: Look at the photos, and you will know what Smith Squat is ~ This kind of shelf with protective bars will make you avoid danger and easy to control (beginners had better not squat directly with barbells, but ask a partner to help you protect you if you want to practice), and gradually increase the load with pyramid increasing method during training.

Uphill and back pedal: It's easy to learn by looking at photos, but pay attention to the weight. Don't have any accidents because of bravado. You need a companion to accompany you.

Leg flexion and extension: it's too simple! Grasp the weight, this can be super heavy, but the speed of each training action must be reduced! Imagine AAAAA

Leg flexion and extension: this leg flexion and extension is not the other leg flexion and extension. This is another machine for practicing biceps femoris. Look at the picture BBBBB.

Hard pull: a magic weapon for practicing biceps femoris, but it requires a certain strength at the waist. If the waist strength is not enough, it is recommended not to practice this action for the time being. You can do it with dumbbells or barbells. The action is to bend down and grab the barbell on the ground, then slowly get up and straighten your waist, then put it down and do it repeatedly. The whole process requires your back to be straight.

2, calf: relatively simple and monotonous, only two movements, the calf grows very fast! 1, standing upright with heels, 2, sitting posture with heels. 6 groups for each movement, *** 12 groups.

The essentials of the two movements are the same, but one is standing posture and the other is sitting posture. Generally, lift heel has a sitting position in the gym, but no standing position. When standing, you should find a wooden block or something to step on, with your heel suspended, holding a dumbbell in one hand and holding the wall in the other, and moving your heel up and down. Better take your time.

3. Shoulder: The whole shoulder is divided into deltoid muscle and trapezius muscle, and deltoid muscle is divided into toe, back and middle bundle. Four actions of deltoid training: 1, dumbbell side lift, 2, dumbbell push, 3, barbell narrow grip bench press, 4, horizontal side lift, 1, 2, 3, three groups in each group, 4 and 5 groups in each group. Two trapezius movements: 1, barbell shrug, 2, dumbbell shrug, 5 groups for each movement. If you don't think it is necessary to exaggerate the trapezius muscle, you can practice less or not.

Dumbbell side lift: Hold a pair of dumbbells in a standing position and lift them side by side. The process of rising and falling is slower. Don't use inertia to "leisurely". If you think it's too heavy, change it to a smaller one at once. When exercising, keep your elbows at a small angle. When you reach the highest point, your arms should be close to level. Keep this state 1 sec and then slowly descend.

Sit dumbbell push-ups: As shown in the figure, the action is very simple. Don't straighten your arms when the dumbbell reaches the top.

Narrow-grip barbell bench press: don't say it again ~

Horizontal lateral lift: This is the best way to exercise the posterior bundle of deltoid muscle. Lie on the inclined plate and pull back with a dumbbell of appropriate weight. The action is a bit like the opposite direction of a bird, but the same point is that the action is slower. I can't find a good photo. In fact, this is the action, but I don't change my standing posture to lying on the board. )

Barbell Shrugging and Dumbbell Shrugging: Hold the barbell and dumbbell in a standing position, and do the shrugging exercises on the front and side of the body, with slower movements.

Emphasize a few more points: 1. If you can persist in training these courses, you will achieve remarkable results in three months. You must persevere to get the final desired result, and most importantly, you must eat meat! No matter what kind of meat you eat, stuff it into your stomach when you are full.

2. Be careful when training the parts related to the waist. For example, don't shake your body greatly when doing hard pulling and standing barbell arm bending, which will hurt your waist. You know the consequences ...

3. Personally, these courses are compulsory subjects for bodybuilders, but if time is short, you can omit some training, such as forearms, abdomen and calves. If you are as unwilling to give up these trainings as I am, then reduce the number of training groups. Of course, it is necessary to hurry up and reduce the rest time between groups!

If you train by yourself, you should be careful. If there are companions, one can train and the other can protect his companions at rest. Two people alternately rest and train, reducing time waste and increasing safety factor ~

5, don't be eager for quick success, use heavy training, and choose the right weight according to your own situation.

6. Let's talk about aerobic exercise and anaerobic exercise: the boundary between aerobic exercise and anaerobic exercise: the exercise time or exercise times of each group is 2 minutes or 16 times. At this time, the body movement system has not yet participated in aerobic supply. This kind of training is called anaerobic exercise; On the other hand, those who exercise for more than 2 minutes or 16 times in each group are called aerobic exercise, such as running, cycling, swimming and skipping rope. Anaerobic exercise mostly aims at training physical strength and increasing muscle volume, while aerobic exercise is just the opposite. Losing weight and enhancing endurance will consume a lot of energy, so I tell you never to do aerobic exercise.

7. Warm-up refers to the light preparation activities for the part you will train, not through running or other sports. For example, if you are going to practice biceps brachii, then you should prepare two or three sets of lighter dumbbells to prepare your muscles for heavy training.

8. Say it again: Fitness is not as difficult as imagined. As long as you persevere, your body will respond to you soon! Come on!