How to scientifically train a figure like Peng Yuyan?

Pay attention to foods or supplements that increase protein.

Don't overdo it, as if you work on the same part every day.

Exercise and then watch what you eat

1. Target muscles.

Before doing the movement, it is necessary to clarify the part of the training. For example, when doing dumbbell upward incline bench press, it is necessary to make clear that the training part is the upper part of the pectoral muscles and triceps, and at the same time has an exercise effect on the anterior deltoid muscle. Once you know which muscle groups you are training, it's important to feel how your target muscles are working.

2. Action. Fully understand the training movements of a certain part, for beginners it is enough to have 3-4 movements in one part, and in the advanced stage, the training movements of one part can be increased to 8.

3. Number of groups. The number of sets refers to the number of sets done for each movement, generally 2-3 groups for beginners are enough, 4-6 groups for intermediate stage, and 8-10 groups for advanced stage.

4. The number of times per group.

The concept of reps per set is very important, and reps are the maximum number of reps that a certain weight of dumbbells can complete per set. A set of 6 reps or less is used to improve strength; 8-12 times for muscle mass; More than 15-25 times to improve muscle separation and sculpt muscle lines; More than 25 times for fat loss;

5. Weight. The maximum weight is the weight that can only be performed once. 85% or more of the maximum weight is considered large; 65%-80% are medium weight; Less than 65% of the weight is considered small. Training with medium to heavy weights can increase strength and muscle girth.

Medium to light weight training can improve muscle definition, separation and finesse, and can reduce some fat.

6. Time interval between groups.

This is a very important and easily overlooked concept, and the between-set interval refers to the rest time between sets of the same action. Usually short intervals are about 30-45 seconds, about 1 minute is a medium interval, and more than 1 and a half minutes is a longer interval.

7. Speed. In fitness training, slow motion is generally used, which is suitable for most fitness training. Of course, it is not excluded that some fitness methods can achieve results by increasing the speed of movements.

8. Fitness frequency.

Usually beginners can practice 3 times a week, intermediate practitioners can practice 3-4 times a week, and advanced athletes can practice every day during the season, or even 2 times a day. Experiments have shown that after a vigorous exercise session, the body function is at a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it will take 5-8 days to produce excessive recovery! That's why many high-level elite athletes train routinely with each muscle group only once a week.

Peng Yuyan's body fat rate is only 3% If you lower your body fat rate, isn't the muscle line obvious?