One-month fitness plan at home
Preparation week: purchase equipment. Access to information, have a basic understanding of movement and muscle structure. Arrange plans and coordinate time.
Week 1 week: Small weight makes the muscles initially congested. Familiar with the action. Improve physical fitness. Fully stimulate the main muscles
At the same time as the meat group, gradually exercise small muscle groups and stabilize muscle groups. Within 6 days, the exercise plan is made in two cycles.
Week 2: Increase the amount to 12RM. Feel the big muscles congested and torn. Find a sense of fit between your actions and yourself. Improve physical fitness. Assist with oxygen. Six days, two cycles. Really? I don't know what RM is It seems that you have to learn the basics of muscle reticular structure. Baidu search muscle network. RM means to exercise a set of maximum round trip. If 10RM can be achieved, the round trip is 10.
Week 3: 12RM combined with 6RM to improve strength. You can try the Super League. The movement has been basically stable. 5-6 days. Two cycles.
Week 4: Same as Week 3.
At this point, your arms and chest muscles will become tight and your shoulders will take shape. If oxygen keeps up, the abdominal muscles also have a basic shape.
Yes, at this time, you are already a legend.
From 5 to 8 weeks, combined with the super group with heavy weight, fully stimulate the large muscle group. And small muscle groups will also advance by leaps and bounds.
Nutrition, especially protein.
One-month fitness program at home Part II
1, dumbbell bird
2. Push the dumbbell up and lift your shoulders with your hands.
3. Push-ups and lying dumbbells up.
4, sit-ups, lie flat and lift your legs to your toes, that is, lie flat and fold in half.
5, hold the dumbbell wrist hard
Step 6 alternate arm bending
7. Stroke with one arm and push back.
8, squatting up
Only dumbbells or appliances are used on it.
Your tensioners are exercises: chest, back and muscle groups can be used with chest, back and shoulders.
At first, it was 1 group, 6-8 group and 3-4 group.
You can use 4-6 groups of 8- 12 in the future.
Do a group every 8 to 12 times. Each group has the habit of taking a short break, about 30 seconds to 45 seconds.
One-month fitness program at home Part III
Squat down with bare hands
Keep your body upright, with your feet shoulder-width apart and your hands crossed on your shoulders. Then slowly bend your knees to lower your center of gravity to 90 degrees with your knees, pause for a while, then quickly stand up and return to the starting position.
push-up
Hands shoulder width apart, legs and back straight, feet together, arms straight, elbows locked. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way, so practice.
sit-up
Lie on your back, put your legs together, put your hands on your head, and use your abdominal muscles to contract and quickly become a sitting position. The upper body continues to bend forward, the elbow touches the knee, lowers the head, then returns to the sitting position and continues to practice.
Stay where you are.
Keep your body upright, your feet together and your hands on your waist. Step forward with one foot at a distance of about 1 m, lower the center of gravity of the body, and keep the foot bent at 90 degrees and the hind foot bent. Then push the stepped foot hard to restore the starting position. Take a step forward with the other foot. Keep practicing like this.
Jump in place
Keep your body upright, with your feet shoulder-width apart and your hands raised horizontally. Jump up with your feet firmly, put your feet together, and put your hands above your head and clap your hands together. Then, when your feet jump on the ground, your hands are raised horizontally. Keep practicing like this.
When doing the above actions, you should pay attention to the warm-up activities before practice, and you can do some stretching exercises. Move all joints of your body to raise your body temperature, preferably by sweating slightly. Secondly, the action should be completed continuously. Each action should be done for about 1 to 2 minutes, and the rest time between actions should not exceed 1 minute. Finally, we should control the amount of exercise, adapt it to the amount of exercise, and follow the principle of gradual progress. Only in this way can we achieve a lasting slimming effect.