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Anonymous users2024-02-08It should be a complete fitness program that includes three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardio, 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:
Heavy 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, protein eating after training, rest for 48 hours, rather light than leave.
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Anonymous users2024-02-07Muscle training must be done with resistance exercises, such as barbell presses or dumbbells. Resistance exercise can effectively promote the increase in muscle girth, making muscles firmer and musculature.
The method of muscle training must be matched with nutritional intake, and attention must be paid to supplementing with high-quality protein. High-quality protein is rich in tenderloin, beef, chicken breast, eggs, milk, deep-sea fish, mackerel, saury, etc. Whey protein powder can be supplemented.
Drinking a glass of whey protein powder after resistance exercises such as planks or push-ups when the muscles are congested and slightly torn can boost protein production and promote muscle synthesis. Increase protein balance after exercise and increase the body's basal metabolism.
There are many ways to train muscles. Generally, there are different methods according to different needs. If you want to strengthen your body and improve your cardiopulmonary function, you can use whole body muscle training such as running, walking, dancing, martial arts, and swimming.
Specific methods can be adopted, such as using dumbbells, grips, tensioners, etc. to train the upper body biceps, triceps brachii strength, lower limb strength training, including rotation, squat, standing long jump.
Perform upper and lower limb training with barbells, etc. Exercising your abs can do sit-ups, while exercising your back muscles and shoulder girdles muscles can do pull-ups.
These, such as push-ups, work the upper body and abdominal muscles. If you want to achieve better bodybuilding results, there are special fitness equipment in the gym that can target a certain part of the training, so you must use local materials according to your own needs to achieve the best muscle training effect in a simple way.
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Anonymous users2024-02-06First of all, you have to understand your physical state, your muscles, fat, bones, do a human body analysis, so that you will feel that you have to do it, the method is not the same for everyone, there are suitable for you, by the inappropriate for you, make your own training plan, and sometimes eat some foods that will help you and tonic breakfast: a small amount of beef or chicken 1 egg and 3 egg whites (boiled in plain water) 1 apple lunch 200 grams of beef or chicken fat-free or low-fat Milk (skim milk powder is sold in the supermarket) 3 egg white vegetables If you have the conditions for a few nights, eat some shrimp. Eat some bananas while exercising.
It is not easy to exercise for more than two hours a day, generally 40-60 minutes at a time, and two to three groups a day is appropriate! On the first day, practice 100 upper muscles supine flying birds (do it in groups, preferably in a group of 20). 200 wide-arm push-ups with high feet (do it in groups, preferably in groups of 20).
On the second day, practice 200 sit-ups for abdominal muscles (do it in groups, preferably in a group of 20). Make 100 pieces of the group (do it in groups, preferably in a group of 20). On the 3rd day of leg exercises, squat 200 (do in groups, preferably in groups of 20).
Climb stairs to sore legs. On the 4th day, go for a run, exercise the muscles of the whole body, and put them together to make the muscles look more natural. Pay attention to the swing arm.
Then speed run exercises. Day 5 does Day 1. Day 6 does Day 2.
Day 7 only climb stairs (slightly) and rest.
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Anonymous users2024-02-05What causes muscle soreness after a fitness workout? What to do? Many people wonder why they wake up with sore muscles after the first day of exercise, and what causes this?
Saipu Fitness Coach Training Base is here to explain to you why muscles are sore after exercise. Generally, this kind of muscle soreness after exercise is due to the production of a large amount of lactic acid in the process of training, when the lactic acid produced by the human body is greater than the human body's own consumption of lactic acid, lactic acid will hinder the circulation of blood, and eventually form muscle soreness. However, this kind of lactic acid produced by exercise is a normal phenomenon, and it only gives people a sore feeling.
Generally, if you don't continue to exercise, it will disappear automatically in about 5 days. If you continue to exercise, it will be eliminated in 2 to 3 days.
So what should you do if you have sore muscles after a fitness workout? Is there any solution? In this case, there are two options, one is to enjoy the soreness and the other is to eliminate and relieve the soreness.
One of the things to enjoy post-workout muscle soreness, this one is simple. It is to let the lactic acid produced in the body disappear automatically, and you can rest directly after exercise, and it will disappear automatically in about 5 days.
There are generally two ways to eliminate and relieve muscle soreness after exercise.
The first method: aerobic exercise after muscle soreness. Long-term aerobic exercise is conducive to the automatic decomposition of lactic acid produced in the body and the production of energy, thereby reducing the accumulation of lactic acid in the body and eliminating and relieving muscle soreness after exercise.
The second method: effective stretching after muscle soreness. The principle of eliminating and relieving muscle soreness after exercise is to disperse the lactic acid that is gathered together and obstructing blood circulation, so as to eliminate and relieve local muscle soreness.
This type of muscle stretching requires the practitioner to understand how to stretch the muscles throughout the body.
Learn what causes muscle soreness after a fitness workout? I hope that the answers to the questions of Saipu Fitness Coach Training Base can satisfy you, and I also hope that you can find some professional fitness people to give you some professional guidance when exercising, so as to prevent irreparable injuries caused by your incorrect fitness habits. I hope fitness can bring health and happiness to everyone!
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Anonymous users2024-02-04This one basically takes two to three times as long as you used to get to the point of your first workout.
It will be difficult to gain weight after growing muscles, and the muscles need to be exercised by themselves, so they should choose different sports equipment to exercise their muscles according to the muscles of different parts of the body.
To be honest, you're 18 years old, and your growth will be slow, and you can only grow 2 centimeters taller in 1 year, and this is when your bones get thicker, and exercising muscles is good for bone development, and growing thicker According to what you said, height will affect more muscles, and it looks like you're much shorter, and I recommend that you only work at the age of 20, and you can build a lot of muscles in 3 months in the gym, which is much better than if you were training at home for 1 year.
Not all muscles will be sore after exercise, the intensity and mode (method) of your exercise are acceptable to your current body function, so you can't feel it, and you won't feel it after a night's rest, but you must have slept well that night.
It is impossible for fat to be converted into muscle because these are two different tissues, one is fat cells and one is muscle cells. Just like water can't be turned into gasoline, two things can't be related. For example, building muscle is "addition". >>>More
Although he is now a fat man, but in terms of personal experience, fitness is OK, it is not recommended to bodybuilding (excessive muscle training), college has been going to the gym, the dormitory is all kinds of dumbbells, a few years down the body should have, a slight inverted triangle, but really can't practice super big, on the contrary, the seniors who work out together are full of muscles and arms are about the same as my calves, the training intensity is not as high as mine, the time is not as long as me, that is called a man! The reason is just a matter of diet, people eat protein powder as rice, basically a little exercise to urge out the muscles, the strength is there, the patience depends on which aspect, the endurance of orienteering is strong, and the wrist and equipment can be seen in the short distance to move things, but the long-distance running and climbing up and down the stairs and other high aerobic exercise bullshit is not, every time we organize and train 5-10 kilometers of aerobic exercise first to finish is him, halfway through the need to replenish electrolytes, otherwise it will not be able to persist at all, and the exercise method has nothing to do with it, sprinting and sprinting is not good, There is no strain explosiveness, because the muscles do not have a particularly good function of storing energy (oxygen tolerance and metabolism are not good, long-lasting exercise energy is stored in fat, there is fat around the normal tissues and internal organs of human beings and many fascia, and there is also protective fat under the skin, and the muscles themselves do not store too much energy, which is equivalent to the engine for the car, but the fuel consumption is high, and there is no large fuel tank), don't tell me about aerobic fitness, there is no aerobic if you train muscles and eat protein powder, If you don't want to participate in bodybuilding competitions or fanatics, it is not recommended to eat protein powder for training, you can exercise normally, the muscles will be there, and it looks natural, the main thing is that even if you don't work out one day, you won't become the kind of fat man in the shape of a gourd who can't lose weight, don't believe it? Look at the police in the United States and which old fitness gurus, believe it or not? >>>More