The training plan should be arranged to the combination and sequence of movements, and the effect after training is different. Which one should be done first? Because the first one is the most energetic, the focus of the first one will dominate the whole training melody, and the latter one will not play a leading role because it is not as energetic as the first one.
For example, the order of pushing birds, paddling pull-ups or pulling people down is different. For example, the focus of pushing birds is to enlarge muscle mass, while the focus of barbell bench press is muscle strength, so it is necessary to switch between pushing birds first and pushing barbells first and then pushing birds. As for the dumbbell push, this middle action can be put to the end without much influence. Rowing with pull-ups up or down can also be done in the opposite order.
You can practice every part three days a week and every other day, if you can stand it. Generally, the interval between two trainings in each part is three days, and the longest interval is one week. You can practice this part of your arm less, even once a week. Use any rest method that you think is good. If you feel unfamiliar after a long interval and your strength is not as good as before, then adjust and shorten the interval. As for the time of each training, it should not be too long, just one hour or so, and it is best not to exceed one hour. As long as you are not the one who practices more, consumes more, recovers more and grows more. But too long training time, like a marathon, will seriously damage your immune system. Avoid it like a plague. I'll arrange a regular schedule for you:
The first day: practicing chest and abdominal muscles, the second day: back, the third day: deltoid front bundle, deltoid back bundle, triceps brachii, forearm and legs (strength training or aerobic exercise), the fourth day: rest (walking for 45 minutes), the fifth day: chest and abdominal muscles, the sixth day: back, the seventh day:? The middle beam of deltoid, side lift, middle beam and toe beam are pushed upward in sitting or standing posture, biceps brachii and legs (strength training or aerobic exercise) Day 8: Rest (walking for 45 minutes) The cycle from the ninth day to the first day (repeating the process from the first day to the eighth day) is an 8-day cycle.
The action flow is as follows:
In order, practice your chest first and then your back, or practice your back first.
chest
1, bird stretcher and dumbbell. You can put a bench in the middle of the stretcher and practice like a dumbbell bird. You can use it at any angle. The dumbbell bird will stop before approaching the vertical line of the shoulder, because it is useless to go forward in the middle.
2, barbell bench press, vertical and natural straight.
3, dumbbell press
Alternate order: chest 1, barbell bench press 2, bird 3, dumbbell bench press.
hardworking
1、? Rowing: dumbbells, barbells or tensioners with front grip, back grip and back grip.
2、? Pull-ups or pull-ups: front of neck, back of neck, reverse grip, reverse grip (grip distance is from one hand to shoulder width)
Alternate sequence: back to 1, pull up or pull down; Rowing.
The alternating order is to change it every time you practice, or change it after you get used to it for a while. Look at your own reaction and use which one you think is good.
shoulder
1、? Dumbbell shrug (trapezius)
2、? Deltoid adduction, actions include lifting forward (palms down, palms facing each other), pushing barbells or dumbbells up in sitting or standing position (dumbbells with palms facing each other, palms forward), and the barbells should not be pushed up to the back of the neck, which will damage the shoulder joint.
3、? The main action of the middle bundle of deltoid muscle is to lift dumbbells horizontally, but it can also be lifted to a higher position and above the head.
4、? There are two movements especially practiced in the posterior bundle of deltoid muscle. One is to lie prone on a bench with a 30-degree inclination, kneel on the cushion originally used for sitting, cross your heels at the back, hold a dumbbell in each hand, which is the initial posture, and then raise your arms as far back as possible. This is one action, and the other action is to lean over parallel to the ground, grab a dumbbell with your arms drooping, and hold your palm toward yourself instead of the traditional relative grip, and then lift it to both sides.
Arm:
1, biceps brachii, all kinds of exercises are similar, only two exercises have obvious differences, one is palm up and the other is palm down. Palm up is the traditional bending, so don't move your upper arm when practicing. If you use dumbbells, when you bend to the top, your forearm can twist in the direction of your thumb and practice your inner biceps. Sit on a special instrument with your palm down, press your upper arm on the inclined plane, and hold a barbell with your palm down and lift it.
2, triceps brachii, press down with a stretcher, sit from the back of the neck and bend in front of you. These are different angles of forward grip, reverse grip and reverse grip. This is a single joint action, and the multi-joint action is a narrow grip bench press and a reverse grip bench press (the grip is shoulder width and the barbell is pushed up at the lower chest).
Forearm: Sit with the forearm pressed on the thigh and the wrist suspended. Grasp the dumbbell or barbell with the palm down, lift it from the palm down to the highest point, and then start hanging down. Switch to palm up and practice the muscles on the other side.
abdominal muscle
Upper abdominal muscles: sit-ups
Lower abdominal muscles: hanging legs and lifting legs, lying on your back and lifting legs.
Thigh: Squat, recommended equipment.
Lower leg:
Hind calf: put a barbell with proper weight and comfortable feeling on your shoulders, stand, step on a step with your forefoot suspended, pad your toes as low as possible from your heel, and then return to a low position. Make it with two feet or/and one foot.
Front of the calf: pad the heel, put one end of a barbell piece on the front palm, lift the toes, and then put them down, and so on.
The movements of each part can be alternated, and the daily parts can also be alternated.
As for the number of groups, it is generally 3 to 5 groups, and some do a group. Yates, a former bodybuilding champion, did just that, and developed horrible high-density muscles. It depends on how many groups you have the best effect. Compare, how many movements are the best, and practice for a period of time, which suits you. The best physical feelings, reactions and effects are the best for you, that is, the best. According to this framework, choose the best. You can gain weight by practicing 12 times or more. Generally, you can gain weight by practicing for about ten times. You have to add a little to get used to it. If not, you can gain a little more weight. This will keep you in a state of fresh excitement for a long time. I'm afraid adding too much at a time won't stimulate you for a long time, because you can't increase it indefinitely and let it continue to improve for a long time until you reach your goal, and you will be satisfied. You can't grow indefinitely, otherwise you can become a bodybuilding champion, so if you can't improve your number of times, you can also increase your weight to a lower level, from 10 to 6 to 4 times, as long as it is effective. I'll give you a variety of methods. You can use these methods for a period of time to see how the effect is, compare them and choose the best one. Don't forget to observe the changes and reactions of your body from the end of training, even a few days later, and see how the effect is. There is also a way to practice the number of times: you can increase the weight of each group many times from the warm-up group, you can also reduce the number of times, and you can go back and lose weight. This is called the pyramid and inverted pyramid rule: the first group 12 times, the second group 10 times, the third group 8 times, the fourth group 6 times, the fifth group 4 times and then the sixth group 6 times. . . There is also a fixed pyramid type: the first group 10 times, the second group 8 times, the third group 8 times, the fourth group 10 times, (the fifth group 10 times), and the times of each group are the same.
You can also change the angle of each group with one action, which is recommended for birds and chest exercises, that is, upward inclination, flat inclination and downward inclination of each angle, as well as reclining stools with adjustable angles.
From the first group, each group is exhausted (that is, there is no strength to do it again). You can rest for enough time until your strength is restored enough for the next group to make the same number of reservations as the first group. Think about the specific time. In addition, if you find it difficult to do the following actions, you can only do the first action in front of each part in the best state, and only do one action in each part to ensure the quality. In theory, the focus of fitness is always to exchange quantity for more excessive recovery, but what if you are too tired to recover? Proper consumption will be easy to recover, and it will not make you tired and have no energy to do other things when you are not exercising. If your goal is only a bodybuilding champion, then you have to sacrifice everything else to "raise" your bodybuilding figure, but not everyone can become a champion, which depends on your personal physical quality. How to do your best depends on your physical reaction and effect. Fitness is very personal. Theoretically, what you teach is just a general scheme. Look at the training programs of Mr Olympia, cullmann, Yates and Arnold in recent years. They all found a scheme that suits them best, which is quite different from those theories, even the opposite!
The movements, groups and time provided to you are for your reference only. The really best are those that are useful to you, the most suitable for you and the most effective. You should look for them in the comparison of various training methods.
If there are any adverse reactions, you should find the reasons in the previous training and find them out and don't use them again. For example, in a training session, each group practiced from different angles, and the muscles shrank after the next day. After practicing for a while, I found that once I practiced from a different angle, the chest muscles rose the next day, which was unprecedented, but they went down the next day and grew steadily from then on, indicating that this is the training method suitable for me. Moreover, by doing different movements and shaping my body into different shapes, I only choose those movements that are shaped like me. This is a very personal matter, and fitness is a very personal matter.
If one of the schemes is effective, practice it first until it is ineffective, and then change to another scheme. If one doesn't respond, switch directly to the next scheme, remove all the invalid actions and schemes, and do the most effective one first. No matter how fast a plan grows, it is always good to have growth, and I am afraid of useless growth. Even faster-growing plans may no longer be effective.
You can reward so many points, so the more detailed you want, the better, which means you still want to practice hard and do as taught. But you don't know what is the most important thing in fitness, so I'll give you a hand, tell you and teach you these things.
Summarize the main points and progress of long muscles for you: 1, learn to use the target muscles, especially the chest and back muscles, and need arms to drive practice; 2. Find the most useful and effective movements and exercise methods, the number of groups, the number of times and even the weight and the speed of movements. 3. Constantly give fresh stimulation to muscles, and change the effective training method when a training method is no longer effective and there is no progress. There is also a kind of "retreat for progress" exercise, that is, you have practiced for a long time, for example, for half a year, and your muscles feel "tired" and don't want to practice any more. It's best to stop when you find this signal, stop for about a month, and even let the muscles degenerate. If you give your muscle a rest and then let it start again, it will face a fresh feeling and even "want" to go beyond its original level. This is a step back, a step back. You should keep discovering new feelings. In addition to these exercise methods, there is also a point to eat, a comprehensive and balanced nutrition, but also to find protein food that is useful to us. Eating must keep up to see the effect, and eating plays a decisive role in it. If you don't have these nutrients to fill your muscles, your muscles won't protrude and grow well. And without the support of nutrition, your body will be unable to eat and have no energy to do things. Because exercise increases the load of the body, and nutrition will eliminate the adverse effects of the load, it is difficult to recover without the supply of nutrition and adequate rest.
Of these points, the second is the most important. These are the key points that you can practice well.
Learn to use the target muscles to exert strength. When you don't practice, you can feel it with your bare hands: press your hands on the muscles to be practiced, simulate the action, feel how to exert strength and exercise best, and squeeze for a while at the top of the action, which is called peak contraction. Focus on the target muscles, use your imagination, and suggest that the body expand, expand, expand!
Planning and structure allow you to practice well within a scientific and reasonable framework, which is what really allows you to practice, practice well and gain something.
In terms of diet
The nutrition of bodybuilding training mainly includes two aspects: 1, which provides the necessary substance for muscle growth-protein; 2. Provide energy and fuel for body consumption.
From the point of sports nutrition, the most direct, efficient and suitable fuel is carbohydrate, that is, sugar, but this kind of sugar is not refined sugar, refined sugar has the opposite effect on your long-term body supply, that is, artificially processed sugar such as glucose and white sugar, as well as white bread, white rice, white flour, steamed bread, steamed buns, naan and French fries. The suitable carbohydrates you want to eat are unrefined coarse grains, such as cooked oatmeal, potatoes and appropriate amount of beans. Fruit is ok, but it can be digested quickly, only takes half an hour, and provides energy quickly. This is suitable for eating after exercise. The most suitable supplement for the body after exercise is carbohydrate, which only goes to protein. Eating carbohydrates before exercise can provide you with the energy and fuel you need for training. If you eat a lot, eat one hour before exercise, if you eat less, you can eat 40 minutes before exercise. The best time is that your body has the best effect and response when exercising.
Protein should eat lean meat without skin and fat, preferably chicken breast, waist, waist and hind legs of cattle and pigs, and fish.
There are also a lot of vegetables, healthy unsaturated fats: not refined oil, nuts and seeds.
It is also necessary to make full use of vitamins and minerals to supplement these two points, which is beyond the reach of today's diet.
Tell you about these auxiliary effects, and ask me if you want to know more.
Doing aerobic exercise every day can burn fat, the best time is more than 45 minutes, and the shortest time is 15 minutes. Convenient and effective aerobic exercise includes skipping rope, brisk walking, etc. You can also use a bicycle to walk not far, which is both environmentally friendly and physical exercise.
Do a good job of diet and aerobic, so that abdominal muscles and body lines can be displayed.
Well, this is the specific diet plan and main points I have made for you according to the key points and main purposes you want. Wish you success!