Men's muscle exercise plan will focus on the main parts of the body, such as arms, shoulders, chest, back, abdomen, thighs and calves. Each part is wrapped by its own corresponding muscle. Here are the muscles to be trained next month:

1. Arm-biceps brachii and triceps brachii

2. Anterior shoulder fasciocutaneous muscle and intermediate fasciocutaneous muscle

3. Chest-upper and middle pectoralis major muscles

4. latissimus dorsi and trapezius muscle

5. Abdomen-upper abdomen and lower abdomen

6. quadriceps femoris

7. soleus and gastrocnemius

Among the muscles listed above, pectoralis major, latissimus dorsi, abdominal muscles and muscles located in the legs are the largest and strongest, which are the basis and guarantee of all weight-bearing training. .

The first day:

First, warm up 10 minutes, you can choose to ride a fixed bike or walk on the treadmill for 8 minutes. Then, you will do three stretching exercises on the chest, back and legs to be trained, 15 seconds, to make the muscles fully active.

1. Two groups of flat barbell bench press each 12- 15 times, with rest between groups 1 minute.

2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.

3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.

4. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

That's all the weight-bearing exercises to do in the first training class. Pay attention to stretching the target muscles during a one-minute break between groups, and adjust your breathing at the same time to get ready for the next group's exercise as soon as possible. The first movement trains the muscles in the middle of pectoralis major, and the second movement trains the quadriceps femoris in the leg. The instrument can be effectively trained to the outside of latissimus dorsi by sitting down, and finally the abdomen lying on the back can be trained to the abdomen close to the chest. All the exercises are finished in 20 to 30 minutes. Finally, do 10 minutes of light aerobic training to end the first class training.

The next day: rest

The third day:

Similarly, the warm-up starts at 10 minutes, and then stretches the arms and calves to prepare for the next training.

1. Barbell bending is divided into two groups, each group 12- 15 times, and rest between groups 1 minute.

2. Two groups of sitting dumbbells, each group 12- 15 times, rest between groups 1 minute.

3. Two groups of supine arm flexion and extension, each group 12- 15 times, rest between groups 1 minute.

4. In the second group, leg lifts were performed for each group 12- 15 times, with rest between groups 1 minute.

5. Two groups of supine abdomen, each group 12- 15 times, rest between groups 1 minute.

Stretch the target muscles and adjust your breathing during the rest between groups. Barbell bending is the basic action of biceps brachii training, so it must be done correctly. Sitting on dumbbells and pressing shoulders is the most common training action in training middle bundle of shoulders. The supine arm flexion and extension can effectively stimulate the triceps brachii on the arm, and calf lifting is one of the most effective actions in training calves. The same 20-30 minutes to complete. Finally, the course ends with 10 minutes of light aerobic training.

So far, all the muscles to be practiced in the first month have been practiced. Delayed pain will appear to some extent after training, and the symptoms will disappear automatically in the next 2-4 days.

Day 4: Rest

Day 5:

The third class in the first week is different from the first two classes and focuses on weight training. In the third class, lower-intensity aerobic training will replace weight-bearing training, and the training intensity will gradually increase with the deepening of training.

1. Aerobic training: You can choose your favorite aerobic equipment to practice for 20 to 30 minutes.

After aerobic exercise, you can take a short rest for 5 minutes before the next abdominal muscle training.

2. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

The fifth day of the course is over, followed by two days of rest and adjustment. During the break, I can recall all the movements I trained this week and prepare for the next exercise.

Day 6: Rest

Day 7: Rest

References:

Younan station service