How to train muscles in school, how do elementary school students build muscles?

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Large weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, eating protein after training, resting for 48 hours, rather light than fake...Dumbbells can be replaced with weights.

Muscles can be built through fitness exercises.

For hips: deadlifts.

Beginners: Do 3 sets of 10-12 reps with a 60-second rest in between.

Intermediate trainers: Do 3 sets of 10-12 reps, with a 30-second rest in between.

Advanced trainers: Grasp the barbell deadlift (hands 2 times shoulder width with palms facing inward). When standing up straight, the barbell should be 2-3 feet below the navel with the arms straight. Do 3 sets of 8-10 exercises, with a 15-second rest in between.

Upper body push-up: Push-ups.

Beginners: Do 3 sets of 10-12 reps with a 60-second rest in between.

Intermediate trainers: Standard push-ups. Do 3 sets of exercises, with a 60-second rest in between.

Advanced trainers: Raise your feet in a box or bench and do push-ups. Do 3 sets of 10-12 reps with a 60-second rest in between.

For the knees: Stride squats.

Beginners: Do 3 sets of 10-12 reps on each side, with 60 seconds of rest between each set.

Intermediate trainers: Standard stride squats. Do 3 sets of 10-12 reps on each side, with a 30-second rest in between.

Advanced trainers: Raise your back foot to do a stride squat. Do 3 sets of 8-10 repetitions, with 15 seconds of rest between each set.

Upper body pull-up: pull-ups.

Beginners: Use a strong fitness band to assist in neutral grip pull-ups. Do 3 sets of 10-12 reps, with 60 seconds of rest in between.

Intermediate trainers: Use a lighter fitness band to assist in pull-ups. Do 3 sets of 10-12 reps with 60 seconds of rest between sets.

Advanced trainers: Do pull-ups without assistance (if you want to make it more difficult, you can wear a weight vest), do 3 sets of 12 or more exercises, with 60 seconds of rest between sets.

For the core: weight-bearing walking:

Beginner: Do 3 sets of 15-20 reps (about 30-45 steps) with 60 seconds of rest between sets.

Intermediate practitioners: Hold a dumbbell or kettlebell at the shoulder position and do 3 sets of 15-20 reps (about 20-45 steps) with 60 seconds of rest between sets.

Advanced trainers: Grab a dumbbell or kettlebell above the head and do 3 sets of 15-20 reps (about 30-45 steps) with 60 seconds of rest between sets.

The first movement: supine crunch.

The second movement: Lie on your back and crunch your abdomen sideways.

The third movement: Lie on your back and raise your legs.

The fourth movement: push-up mountain run.

The fifth movement: plank.

Set aside 30 to 50 minutes a day to run, get rid of the fat first, and then start exercising, and it is recommended to do 4 exercises a day.

Do 30 to 50 sit-ups a day, and it is recommended to look up a standard 30 to 50 crunches on the Internet.

Plank for 10 min.

There are 40 steps on the left and right.

The above is my workout.

Also, don't blindly think that increasing the workload will be practiced quickly, the important thing is to do each movement as a standard, and too much will hurt the muscles.

Do not exercise half an hour after eating, and if elementary school students go home at noon, it is recommended to do it half an hour after eating, and then do it again in the evening.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curls, curls (6 sets each);

Legs: squat, lunge squat, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-ups, dumbbell neck back arm flexion and extension (4 sets each);

Back: wide and narrow pull-ups (try to do more than 10), dumbbell rows (4 sets);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

Arrange the amount of exercise reasonably.

The arrangement of exercise is one of the important links of scientific exercise. It has been proven that emaciated people should be given aerobic exercise with a moderate amount of exercise (heart rate between 130 and 160 beats per minute) and a moderate load (50 to 80 of maximum muscle strength) of the machine weight. The schedule can be practiced 3 times a week (1 time every other day) for 1 1 and a half hours each time.

Practice 8 10 movements each time, and do 3 to 4 sets of each movement. This is done by contracting quickly, pausing slightly, and stretching slowly. Do a set of movements for about 60 seconds in a row, with an interval of 20 to 60 seconds between sets, and an interval of 1 2 minutes for each movement.

In general, each set should be able to complete 8 to 15 reps in a row.

Lay the groundwork. In the initial stage (2 to 3 months), it is best for people who are emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement technique correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to the exercise of muscle strength and endurance, and gradually improve the body's adaptability, so as to lay a good foundation for future exercise.

Focused and targeted training.

After 2 to 3 months of exercise, the emaciated person will have a significant increase in physical strength and more energy than before. At this time, you should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps muscles, and the amount of exercise should be adjusted at any time. In addition, the muscles of the same part can be exercised with different movements and different equipment.

In general, the exercises are changed once every month and a half to two months. In addition, when exercising, the spirit (mind) should be concentrated on the part of the exercise, and avoid talking and laughing, listening, etc. In this way, if you persist for another six months to a year, your body shape will change significantly.

Practice less on other subjects.

When emaciated people do bodybuilding exercises, it is best to participate in less exercise in other sports, especially endurance sports, such as long-distance running, playing football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and they will become thinner and thinner the more they exercise.

Eat a reasonable diet. Only when the energy intake is greater than the energy expended can a person become fat. Therefore, the dietary allocation of the emaciated person must be reasonable and varied, and should not be picky. In addition to eating meat, eggs, poultry, etc., which are rich in animal protein, we should also eat more soy products, red beans, lilies, vegetables, melons and fruits.

As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercises, you can become strong in a short period of time.

Be steadfast in your faith and persevere.

Thin people want to make the body shape from thin to strong, not a matter of one or two days, a month or two, want to "eat a fat man" practice method is not good, because the exercise method is not right, the effect is not obvious and lose confidence is not good, only firm confidence in victory, be prepared to endure hardships, with high emotions for scientific, planned, unremitting exercise, in order to achieve the final success.

You know, muscle building can't be fast, only perseverance. No gym equipment is not the most important thing. You can do tiger push-ups, 20 at a time, and do it several times a day.

Do simple movements such as pull-ups (10 or more three times a day). Just stick with it, and in three months, your muscles will come out.

Push-ups and sit-ups will do. I don't need any equipment.