Fitness plan, make men’s curves perfect
Upper limbs: push-ups, pull-ups, parallel bars, arms, extensions, lower limbs: running, squatting, waist and abdomen: sit-ups, waist.
銆€銆€Push-ups: mainly exercise the chest muscles, the strength and muscles of the head and arms.
Pull-ups: There are two cases.
The palms are mainly for exercising the buttocks muscles, arms and shoulders; the palms are mainly used to exercise the arm biceps.
Sit up and exercise your abdominal muscles.
Parallel bar arm flexion and extension: just hold the parallel bars on both hands, then slowly bend your arms. When the body descends to the front and is slightly lower than the elbow joint, force the body to stretch and straighten the arms.
銆€銆€The above actions, each doing 8-12 groups, each doing 3-5 groups.
Do it 3-4 times a week or once every other day.
In the above actions, you can adjust the number of times and the number of groups according to your current level of strength. Some of the flexibility of the pull-ups can be done first, then slowly increase the number of times and the number of groups.
When the number of times and the number of groups of all actions increase a lot, when it takes too much time, you can add weights to the body instead of the number of times and the number of groups.
銆€銆€Muscle Fitness Program – Gym Workout: Skin: 1.
Structure: The upper part is upper chest, middle chest, lower chest, middle seam, lower edge of chest muscle, and margin of chest muscle.
Exercise methods: upper reclining, upper oblique bird, flat bench press, flat bird, lower reclining, lower oblique bird, combination equipment chest, dumbbell bird, supine barbell arm flexion and so on.
Structure: latissimus dorsi, trapezius, erector spinae, great round muscle, small round muscle, infraspinatus muscle and so on.
Exercise methods: barbell rowing, one-handed dumbbell rowing, pull-ups, sitting rowing rowing, straight arm pressing and so on. Legs: 1.
Structure: quadriceps in the thigh, biceps femoris, sartorius muscle, calf muscle in the calf, soleus muscle.
Exercise method: barbell squat, sitting leg flexion and extension, lunge, squat, etc. Arm: 1.
Shoulder deltoid, abdominal triceps, abdominal biceps, forearm muscles or arm 2.
Exercise methods: erect push, barbell neck press, side lift, front flat lift, barbell arm flexion and extension, triceps compression, parallel bar arm flexion and extension, barbell curling, dumbbell curling, curling wrist and other high muscle mass 14Tips: large weight, low number, multiple groups, long displacement, slow speed, high density, consistent movement, peak contraction, continuous tension, relaxation between groups, more muscle groups, protein after training, rest for 48 hours,Ning light is not fake.
銆€銆€Muscle fitness program 1 large weight, low number: BM in bodybuilding theory indicates the maximum number of repetitions that a certain load can continue to do.
For example, if the practitioner can only lift 5 times for one weight, the weight is 5RM.
Studies have shown that: 1-5RM load training can make muscles thicker, develop strength and speed; 6-10RM load training can make muscles thicker, strength speed increases, but endurance growth is not obvious; 10-15RM load training muscle fiber increaseThe thickness is not obvious, but the strength, speed and endurance are all advanced. The load of 30RM is increased in the muscles of the muscles, and the durability is improved, but the strength and speed are not obviously improved.
It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume.
銆€銆€More than 2 sets of muscle building fitness plan: When do you want to exercise, do you 2?
3 groups, this is actually a waste of time, can not grow muscles at all.
Must be specifically drawn 60?
Focus on a certain part in 90 minutes, do 8 for each action?
10 groups can fully stimulate the muscles, and the longer the muscles need to recover.
Until the muscles are saturated, the “saturation” needs to be self-perceived. The appropriate criteria are: acid, bloating, numbness, causation, fullness, expansion, and obvious thickness in the muscle shape.
銆€銆€Muscle Fitness Plan 3 Long Displacement: Whether it is rowing, bench press, referral, or curling, you should first try to lower the dumbbells to fully stretch the muscles and try to raise the height.
This article sometimes contradicts “continuous tension” and the solution is to quickly pass the “locked” state.
However, I do not deny the effect of half-weight exercise of heavy weight.
銆€銆€Muscle Strength Fitness Program 4 Slow Speed: Lift slowly, slowly lower, and stimulate the muscles deeper.
In particular, when you put down the dumbbells, you must control the speed and do the concession exercises to fully stimulate the muscles.
Many people have seen the concession practice, lifting the dumbbells and completing the task, quickly put it down, wasting a good time to increase muscles.
銆€銆€Muscle Fitness Program 5 High Density: “Density” refers to the rest time between steps, resting only 1 minute or annual time called high density.
To make the muscle mass increase rapidly, rest less and stimulate the muscles alternately.
鈥淢ultiple groups鈥?are also based on 鈥渉igh density鈥?
When you exercise, you should concentrate on training like a war, and don’t think about anything else.
銆€銆€The muscle-building fitness plan 6 is consistent: the work of the muscles is innervated, and the concentration of attention can mobilize more muscle fibers to participate in the work.
When practicing certain movements, you should consciously align your thoughts and actions, that is, what muscles you want to work on.
For example, if you are practicing a vertical bend, you should look down at your own cheekbones with your eyes and see that the biceps of the abdomen are slowly contracting.
銆€銆€ 銆€銆€Tension contraction: This is a major rule that makes muscle lines very obvious.
It requires that when someone moves to the most stressful position of muscle contraction, keep the most stressful state of this contraction, do static exercises, and then slowly return to the beginning of the action.
My method is to feel the most stress when the muscles are 1?
6, put it down again.
銆€銆€The muscle strengthening fitness program 8 continues to be tense: the muscles should be kept tense throughout the whole body, no matter whether it is at the beginning or the end of the movement, do not let it relax (not in the “locked” state), always exhausted.
銆€銆€Relaxation between 9 groups of muscle strengthening fitness plan: relax every two movements.
This increases muscle blood flow and helps to eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.
銆€銆€More than 10 muscle groups: more chest, back, waist and hip, large muscles in the legs, can not only strengthen the body, but also promote the growth of muscles in other parts.
In order to practice the Bray, some people practice too much and do not practice other parts. Instead, the growth of the biceps is very slow.
It is recommended that you arrange large-scale compound exercises using large weights, such as heavy weight squat exercises, which promote the growth of muscles in all other parts.
This is extremely important. Sadly, at least 90% of people do not have enough attention to achieve the desired results.
Therefore, in the training program, you should arrange more than five classic compound actions: deadlift, squat, bench press, referral, and pull-up.
銆€銆€Adding protein after training 11 muscle training: 30 after training?
In 90 minutes, the demand for protein reached its peak, and the protein supplementation was the best at this time.
But don’t eat immediately after training, at least 20 minutes.
銆€銆€Muscle Fitness Program 12 rest for 48 hours: need to rest 48 after local muscle training?
The second training is only possible in 72 hours.
If high-intensity strength training is performed, the interval between two training sessions of local muscles is not enough, especially for large muscle masses.
However, except for the abdominal muscles, except for other muscle groups, the abdominal muscles must be stimulated frequently. At least 4 times a week, about 15 minutes each time; choose the three most effective exercises for you, only 3 groups, each group 20鈥?5 times, all exhausted; the interval between each group should be short, not more than 1 minute.
銆€銆€Muscle Fitness Program 13 Ning light not to be fake: This is a secret that is not a secret.
Many beginners are particularly good at practicing weights and movements, not paying attention to whether the movement is deformed.
The effect of bodybuilding training is not only the weight and the number of movements, but also the degree to which the muscles are directly stressed and stimulated.
If the movement is deformed or not in place, the muscles to be trained are not or only partially stressed, and the training effect is not large or even biased.
In fact, in all the rules, the correctness of the action is always the first important.
Rather, use the correct action to lift a lighter weight, and do not use a non-standard action to lift a heavier weight.
Don’t compare with people, and don’t hang out the ridicule of the gym.