(can be broken into 5 kg. 10 kg. 15 kg. 20 Jin. 25 kilograms. 30 Jin. ) One payment =6 payments (for example, 5 payments.
Using a kilogram dumbbell to do double-ended bending can easily achieve "12 times" or more. How does this weight affect muscle gain?
). Muscle growth needs constant stimulation, so the negative importance gradually increases. number
Then it will stop.
Reference of muscle exercise plan:
One: cardiopulmonary function training plan: the improvement of cardiopulmonary function is conducive to muscle growth! Improve visceral function!
Twice a week, each time for about 20 minutes, the heart rate is controlled at about (220- your age) x80%.
Two. Strength training plan reference: (training every other day)
Jump rope warms up for 5- 10 minutes each time.
Then stretch the part to be trained.
(times) refers to the number you can barely complete! (Select the weight according to the number of times)
(Rest between groups for 60-90 seconds, rest between actions for 90- 120 seconds)
The first day of chest+triceps training
(1) dumbbell chest push10-12mx3 group
(/upimg 3/2005/ 1 1/ 17/0000 199967 . gif
(2) dumbbell bird 10- 12RM x3 group.
(/upimg 3/2005/ 1 1/ 17/0000 199984 . gif)
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
/upimg 3/2005/ 1 1/ 17/0000 199906 . gif
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
/upimg 3/2005/ 1 1/ 17/0000 199908 . gif
The second day back+biceps training
(1) dumbbell single-arm rowing: 8- 12RM (times) x4
/programs/view/r6hu t84e 3 1c/
(2) Pull-ups with wide grip: 8- 12RM (times) x4 (if possible)
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
/upimg 3/2005/ 1 1/ 17/0000 199937 . gif
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
/upimg 3/2005/ 1 1/ 17/0000 199950 . gif
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
/upimg 3/2005/ 1 1/ 17/0000 199959 . gif
Day 3 Leg+Shoulder Training Day
(1) Dumbbell Squat (with dumbbells on both sides of the body) Group 8-10RM (times) x3
/v？ ct=30 1989888。 rn=20。 pn = 0 & ampdb = 0 & amps = 8 & ampword=%C9%EE%B6%D7
(2) Dumbbell scissors squat 8-10rm3 group/upimg3/2005/117/000200025.gif.
(3) Sprint 50m X4 times (if convenient)
(4) Standing dumbbell press 10- 12RM (times) x3
/albums/f289/hhh 1988/8BtU _ j8 . gif
(5) Standing dumbbell side lift 10- 12RM (times) x3
/upimg 3/2005/ 1 1/ 17/0000200000 . gif
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
/upimg 3/2005/ 1 1/ 17/0000200003 . gif
Rest on the fourth day: repeat the training content of 1, 2 and 3 on the 5th, 6th and 3rd.
The abdomen can be practiced every other day: 3 movements are recommended.
Kneeling 15-20RM (times) x3
/show/T8NsG9fBzXfkgHIl.html
Oblique abdomen 15-20RM (times) x3
/show/0 yrjz 6 l7 IQ 1 qug _ m . html
Touch your toes 15-20RM (times) x3
/show/MbdJZzMrm7Sz8yIR.html
The above are for reference only, and should be adjusted according to your own situation during training.
After each training, you should supplement easily absorbed carbohydrates (bread, milk, protein powder, etc.). ). Usually not.
Partial eclipse, the meat is mainly chicken, fish and lean beef, and eat more fruits and vegetables.