-
Anonymous users2024-02-07If you can do 8 weights in a group, you should add weights, add some weight every week, and jog 3 times a week, or walk briskly, so that the muscle is growing and the fat is being burned. Diet nowadays people do not lack any nutrients, eat less greasy, fried food.
-
Anonymous users2024-02-061: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.
2: Strength training plan reference.
a.Jog to warm up for 10 minutes.
b.Stretch the target muscles (with static stretching).
Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.
Smith squats 4 sets x 10-12 reps.
Leg curls: 4 sets x 10-12 reps.
Sit-ups: 4 sets x 15-20 reps.
Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.
Day 3 Chest and Shoulder Training:
Horizontal barbell press: 4 sets x 10-12 reps.
Incline dumbbell press 4 sets x 10-12 reps.
Upward incline dumbbell flying bird 4 sets x 10-12 reps.
Seated seated press 4 sets x 10-12 reps.
Standing dumbbell side raise: 4 sets x 10-12 reps.
Back training on the fifth day.
Roman chair push-ups: 4 sets x 10-12 reps.
T-pole row: 4 sets of x10-12 reps.
Wide-grip pull-ups 4 sets x 10-12 reps.
Leg curl deadlift 4 sets x 10-10 reps.
Anterior neck pulldown: 4 sets x 10-12 reps.
Day 7: Two- and three-headed training.
Seated dumbbell alternate curl 4 sets x 10-12 reps.
E-Z barbell curl 4 sets x 10-12 reps.
Rope press down 4 sets x 10-12 times.
Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.
-
Anonymous users2024-02-05Pay attention to the combination of thought and breath.
-
Anonymous users2024-02-04A week's fitness plan, collect it together, and adjust it according to your actual situation!
-
Anonymous users2024-02-03Monday Chest training.
Barbell plank bench press 5-8 8-12
Dumbbell plank bench press 5-8 8-12
Barbell incline bench press 5-8 8-12
Dumbbell Plate Asuka 5-8 8-12
Butterfly machine clamp chest 5-8 8-12
Tuesday Back training.
Pull-ups 4-6 8-12
High pulldown 5-8 8-12
Dumbbell one-arm bent row 5-8 8-12
Barbell rowing 5-8 8-12
Seated rope rowing 5-8 8-12
Wednesday Shoulder training.
Dumbbell Flying Bird 5-8 8-12
Dumbbell shoulder press 5-8 8-12
Barbell Lift 5-8 8-12
Barbell front flat lift 5-8 8-12
Dumbbells leaning over the bird 5-8 8-12
Thursday Arm training.
Dumbbell priest stool detour 5-8 8-12
Bice-head barbell detour 5-8 8-12
Three-headed barbell detour 5-8 8-12
Gantry rope pull down 5-8 8-12
Gantry straight arm press down 5-8 8-12
Friday Leg training.
Barbell squats 5-8 8-12
Straight leg deadlift 5-8 8-12
Leg raises 5-8 8-12
Thigh stretch 5-8 8-12
Hind leg flexion and extension 5-8 8-12
The above training is basically kept within 30-60s of rest between sets, control the muscle force, and pay attention to eccentric contraction!
It must be combined with diet to effectively shorten the weight loss time. The effect will be slower only through exercise, so you can choose according to your own situation. >>>More
Run in the morning and yoga in the evening.
Now many people have joined the ranks of fitness, but not everyone clearly knows how to fitness, how to achieve their fitness goals, here I want to talk about some suggestions summarized according to their own experience, can give some small help to the little friends who don't know much. >>>More
First of all, in the morning, breakfast contains 1 2 eggs, then run or swim for more than 1 hour to increase the sense of muscle line. >>>More
<> "Beginner Girls Fitness! Medium-intensity five exercises a week! >>>More