In shaping, for description, it is mainly to increase muscle mass, so for how to improve muscle mass, choose exercise. The most suitable exercise to increase muscle mass is strength training.
There are three main points about strength training here.
First, do more strength training trump cards.
About leg training: it is divided into weight-bearing and unarmed. There are barbell squats, dumbbell squats and kettle squats. Unarmed is squat jump, narrow squat, one-legged squat.
About back training: the unarmed aspect is mainly pull-ups. If you are in the gym, you can use high-level pull-down to train, you can also use barbell rowing to train, and you can also use dumbbell rowing to train. As long as it is pulling, it will train the back muscles.
About chest training: barbell bench press, dumbbell bench press and dumbbell flying bird can be used for weight bearing, and parallel bars, horizontal bars and push-ups can be used for unarmed.
About shoulder training: handstand support for freehand, barbell push, dumbbell push, dumbbell side lift, dumbbell oblique side lift and dumbbell forward lift for load bearing.
About abdominal exercises: There is basically no need to bear weight, and there are enough movements to stimulate the position with bare hands. Specifically, it is enough to practice from Xiaobai to the abdomen of the Great God.
About waist training: the load-bearing aspect is hard pulling, and the unarmed aspect is the bridge series.
These basic ace moves are enough to change a person from a novice to an intermediate level. In fact, elementary and intermediate students still use these basic movements, which are the basic movements of strength training.
The classic action of the trump card is multi-joint force, which raises more muscle groups and makes them increase more muscle mass.
In action learning, we need to follow such a step: learn to do → know to do → do well → do well. Follow this step to master these ace moves.
Second, the training plan
Determine the training plan according to the time you can arrange.
Arrange the time first → select the training part that can be done → arrange the training content → implement.
For example, you can arrange training for four days a week, and you can arrange 1 hour each time. Then you can arrange actions according to these four times, each time 1 hour, such as leg exercises, which can be 10 minutes for warm-up, 40 minutes for training, and 10 minutes for stretching. Other parts and so on.
What should I do if there is a conflict in the training plan? There are three specific experiences to share.
1, self-confirmation
If there is a temporary conflict, you decide whether to continue training or not. At this point, it is really important to be loyal to your own motives and attitudes. Many people have lost their chains and relaxed at this point. In other words, they let themselves go.
Here, I just want to confirm with myself whether I should give myself water. Yes or no, if not, then keep trying to train.
If it's "Oh, time conflicts, let's take a rest day", then give yourself water. "If you are cruel, you won't put water on yourself."
Step 2 set a time
Although the long training time is conflicting, there is still some fragmented time to use, and there is still time and squeeze.
So, after you decide to train, arrange the time and see how many minutes you can arrange, 10 minutes, 20 minutes or 5 minutes. Where is this time interspersed, and then use this time for training.
3. Arrange training programs
Arrange the training content according to the scheduled time. Use limited time and limited conditions to train with what you can.
For example, if there are 20 minutes, then arrange it according to 20 minutes.
20 minutes leg training with bare hands: warm-up for 3 minutes+training 14 minutes+stretching for 3 minutes.
Warm up for 3 minutes, and you can do standard squats to familiarize your body with the movement track.
Training duration 14 minutes. Due to the limited time, it will be carried out according to the intensity. For example, bare-handed leg training, the training intensity from high to low, squat jumping is the most intense training project.
Start with 100 standard squat jump.
Do another 50 left leg squats.
Do another 50 squats on one leg of the right leg.
Then do 100 left squat.
Then do 100 right squats.
In this way, the legs can be well stimulated and the training intensity is not small.
Stretch for 3 minutes. After the training, do static stretching for 3 minutes to stretch the training part of the leg. If it is pull-ups, or push-ups, you can also use this idea.
For example, the chest is warmed up for 3 minutes with 20 minutes of unarmed training, around the wrist → push-ups against the wall → knee push-ups → standard push-ups.
Training 14 minutes, according to the steps of intensity from big to small, such as starting with narrow push-ups and doing them until you can't do any more, just keep your hands apart a little, and then keep your hands apart a little until you finally become wide push-ups until you can't do any more. This is a group.
This kind of strength can be done in 4-5 groups, which is basically enough. Because push-ups are always being done and the stimulation to muscles is always there, the intensity will be great. You can also exercise your muscles in a short time.
Stretch for 3 minutes and statically stretch the chest, triceps brachii, shoulders and toes.
Of course, if you are more capable, push-ups can start with explosive push-ups, do four groups of explosive push-ups, and add slow push-ups to get muscle stimulation in a short time.
This can make up for the conflict in the training plan, and it is best not to give yourself water on the scheduled training day.
Third, diet adjustment.
In terms of diet, if you want to gain muscle, you need to consume more calories, and this calorie is not increased by 500 calories/day at a time, but gradually increased by stages.
The first stage can be to increase the calorie intake of 100 calories, increase the calorie intake of 200 calories/day without gaining weight, and so on. In this way, the body that gradually increases calories will have a normal physical reaction and can minimize fat accumulation.
There is one thing to note here.
Don't suddenly increase your intake, do everything step by step.
Well, that's the end of the question.