How many times a week do abdominal and back muscles, do a few sets at a time, and do a few in a grou

If you are a beginner fitness enthusiast, then you can do three to four days a week of exercise, one hour a day, each part of the work is done separately, and the three major muscle groups are matched with small muscle groups for circular exercise, such as back muscles + calves.

Don't always do one movement to exercise the same muscle group, but change different movements to prevent muscle fatigue and better all-round exercise. Generally, you can do up to 15 weights at a time for each movement, and then do 9-10 of this movement each time, do 4-5 sets each time, and then change to the next movement.

The abdominal muscles are the place where you can absorb the nutrients you eat, so you should exercise every time you go to the gym.

If you have plenty of time, you can work out six days a week and rest one day and work only one muscle group for an hour a day.

The dorsal muscles are twice a week, and the abs are once every other day. 3 5 movements at a time, no less than four sets of each movement, each set of reps for 80% of the exhaustion to start.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles.

Back muscle training can be maintained once every three days to allow the muscles to get enough rest.

Although we can't see the back muscles, we lack important muscles. The back muscles are the largest muscle group in the upper body. The strength of the back determines the sense of line of the upper body.

If you don't practice your back when exercising, you only train your pectoral muscles, and your development is prone to bottlenecks, giving people a feeling of hunchback, looking obscene and having a poor image. A person's muscle groups come in size. During intensity training, not only should you pay attention to the exercise of abdominal muscles, arms, and chest muscles, but the back muscles are also an important part of muscle groups.

Both men and women should pay attention to back training because back training is very important. Let's take a look at the benefits of back training: the back muscles are the second largest muscle group in the body and the largest muscle group in the upper body.

Connecting the lumbar and psoas muscles to the body promotes the development of small surrounding muscles and strengthens muscles.

The development of the back muscle group can increase the body's basal metabolic level, making you consume more calories than usual, inadvertently increasing the rate of obesity and obesity. Practicing the back can enhance the image of the tiger's back and help you shape a beautiful back line. Girls are more attractive in backless clothes, and boys have wide wings.

Insist on back training to improve the figure, improve the image of the hunched chest, enhance the temperament, and will also appear more energetic.

Protect the spine, by exercising the back, improve the chest hunchback and back pain when sitting for a long time, shape a straight posture, look better spirited, better temperament. Exercise the back, waist, abdomen and other parts, these parts will develop, and the strength level of the upper body will continue to increase, accelerating the growth of muscles. Exercising the back, activating muscle groups, inhibiting fat accumulation, effectively improving the speed of fat burning, and at the same time helping girls practice tight backs, so that boys can practice butterfly wings.

The best way to work your back muscles is to do strength training every 3 to 4 days, with 4 to 6 exercises for each session, 4 to 5 sets for each workout, 8 to 12 reps for each set, and try to do your best every workout.

1. Single-arm tension device rowing.

Next, we will officially start the introduction of our movements, the first action I would like to recommend to you a single-arm tension device rowing, when we do this movement, we need to use the rope tension machine to do the fitness equipment. I believe that many friends who want to exercise their backs should have a certain fitness foundation, and you must be familiar with this rope tension equipment, so before we start these movements, we must choose your own training weight, so that your back muscles can control the weight you choose.

Since this is a one-arm puller row, we need to control our training time so that we can do exactly the same amount of time on both sides. If your muscles on one side are weaker, then you can also do a lifting training for the muscles on that side, we just do a recommended role, and the specific implementation depends on yourself.

2. Pull down the tensioner.

The name of the second action is the pull-down device, this action also needs to choose the equipment that uses the rope pull-up device, and the same as the previous action, we also need to choose our own training weight, after choosing our own weight, let us maintain a sitting posture, let our back keep straight at all times, and use the strength of the back muscles to complete the pull-down action of the pull-down device.

3. One-arm dumbbell rowing.

The name of the third movement is single-arm dumbbell rowing, when we do this movement, we need to use the dumbbell fitness tool to do, there may be many friends who are not unfamiliar with this movement, in daily back training, you may also have done this action, because it is a more common trump card action when we exercise back muscles. When we do this movement, we also need to control our own movement time to ensure that our backs can be evenly exercised.

4. Pull-ups.

The last movement is to recommend a training movement that uses our own weight to complete, which is the more primitive movement when we exercise our back muscles, that is, pull-ups. The purpose of mentioning this movement here is to allow you to better consolidate your basic skills, because in the later training, you can do a weight-bearing pull-up, which will greatly improve the training effect of your back muscles.

It is better to train your abs 3 to 4 times a week. Divide into groups of 3 to 5. 15 abdominal muscles per set.

You can practice three times a week, every other day. 4 5 movements are more appropriate, but be careful not to strain the muscles, be sure to pay attention.

It is best not to do that one action all the time to train abdominal muscles It will be irritable and the effect is not good It is recommended that each set of movements is different (1) Boarding in the air: Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open.

Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position.

2) Lie flat and raise your legs: Lower body without moving, legs straight, slowly lift up (3) Crunch: Lie on your back on the floor with your lower back close to the ground.

Raise your legs at 90 degrees with your upper body, and bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position (4) Simple sit-ups are fine It's good to be weak in each set of movements.

Be careful: 1Be sure to match the rhythm of your breathing, inhale when you stretch your muscles, and exhale when you contract and squeeze.

2.The mind should be focused on the muscles that are being exercised, otherwise it is easy to use the wrong force, causing other parts to be tired, and the parts that want to be strong cannot be strengthened. For example, when exercising abdominal muscles, you can touch your abdomen with one hand to feel the strength and imagine that the body's protein is slowly gathering up ...... hereThis is the miraculous effect of hypnosis!

I've tried meridian hypnosis before, and it's amazing.

3.Eat as usual, but you can eat more tofu, eggs, beef, etc., of course, other vegetables and fruits must be eaten more, so that you will have a better metabolic level.

4.If you find that you have encountered a bottleneck during exercise, you can increase the frequency and intensity. For example, 50 per group, the interval time is shortened, and the difficulty is added anyway.

Generally, 15-20 movements are an action, and 3-5 movements are used as a group, similar to crunches, supine high leg raises, supporting scissor legs, supine leg side touching, Russian rotation and the like, practice three groups.

According to the degree of difference, it can be appropriately added or subtracted, and there can be 2-3 groups in the early stage, and each group can be exhausted, and it can be increased in the later stage.

Everyone's physique is different, and you need to experience it yourself; For beginners, there are 3 to 6 sets of 8 to 12 sets, and when you can do 2 sets at a time, you need to increase the difficulty. I'm not familiar with the abs wheel, but the principle is the same, I hope it can help you!