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Anonymous users2024-02-11I often use the plan, do you see what works for you?
Muscle building still lacks proper aerobic exercise.
It is recommended that each training session be at least an hour and a half, starting with a 40-minute jog, followed by strength exercises, and the equipment should be equipped with dumbbells and barbells with removable weights.
Week 1, back.
Pull-ups 5--6-8.
Seated anterior neck pulldown 4--12
Seated backhand pulldown 4--12
Barbell rowing 6--8-10
T-bar row 4--8-12
Dumbbell rowing 4--8--12
2. Chest barbell bench press 10--8-12
Dumbbell bench press 4--8-12
Barbell upper bench press 5--8-10
Dumbbells on oblique birds 5--12
Parallel bars arm flexion and extension or instrument clamp chest 4--8-12
3. Abs + aerobic exercise.
Sit-ups 5--30
Supine leg raises 5--30
Jogging for 40 minutes.
4. Shoulder barbell neck forward press 5--8-12
Dumbbell press 5--8-12
Dumbbell side-lift 4--8-12 (super set).
Dumbbells lean over the bird 5--12
Barbell front flat lift 4--15
5. Legs + hips.
Barbell squat 5--8-12
Lungby squat 5--8-12
Front kicks 3 (30 per set).
Rear kicks 3 (30 per set).
Side kicks 3 (30 per set).
6. Biceps triceps.
Barbell curl 5--8-12
Dumbbell seated alternate curl 4--8-10 (super set) barbell curl Concentrated curl 4--8-10 (combination set) Supine arm flexion 5--8-12
Pulley straight rod arm flexion and extension 4--8-10 (super group).
Pulley press down 4--8-12
Dumbbell neck back arm flexion extension 4--8-12
7. Abs + aerobic exercise.
Sit-ups 5--30
Supine leg raises 5--30
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Anonymous users2024-02-10Go to the gym and find a professional trainer, I'm 190cm 80kg
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Anonymous users2024-02-09Friend, you are 180cm, 62kg, you belong to the thin physique, what you have to do is not **, but to gain muscle!
You can try to go to the gym for equipment fitness, find a coach to help you develop a reasonable and scientific fitness plan, ensure 3 or 4 times a week training intensity, like your height and weight should be maintained at 70 75kg is ideal! It's better for boys to be a little stronger, not too skinny, insecure!
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Anonymous users2024-02-081: 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.
Hanging leg raises: 4 sets x 15-20 reps.
Sit-ups: 4 sets x 15-20 reps.
Ramp sit-ups: 4 sets x 15-20 reps.
Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.
Leg crunches 4 sets x 15-20 reps.
Reverse crunches: 4 sets x 15-20 reps.
Traditional crunches: 4 sets x 15-20 reps.
Day 3 Chest and Shoulder Training:
Horizontal barbell press: 4 sets x 10-12 reps.
Lie flat dumbbell 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 dumbbell flying bird 4 sets x 10-12 reps.
Seated dumbbell press 4 sets x 10-12 reps.
Standing dumbbell flying bird 4 sets x 10-12 reps.
Standing dumbbell side raise: 4 sets x 10-12 reps.
Day 5 Back Training:
Dumbbell one-arm row: 4 sets x 10-12 reps.
Dumbbell leg curl deadlift 4 sets x 10-12 reps.
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-head and three-head training:
Seated dumbbell alternate curl 4 sets x 10-12 reps.
Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.
Dumbbell arms lift 4 sets x 10-12 reps.
Dumbbell single-arm 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.
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Anonymous users2024-02-07Given the work you do. Before going to bed: skipping rope in a group of 200 two sets of arms and lower abdominal muscles within 10 minutes, long-distance running to improve lung capacity (you can run when you have time) (jump rope):
Lift dumbbells (simply use your wrist) to enhance the strength of your upper limbs (according to the weight you think is appropriate) 50 sets of two sets within 10 minutes Sit-ups Every night Do a set of 50 3 sets Complete in 15 minutes Leg muscles: I don't know how I haven't practiced it I don't need it I'm a football player The calves are more powerful Fat This thing You practice a lot You don't have to deliberately practice somewhere You will lose weight Your weight is the standard You can lose weight without exercising**。。 Do it in order and stick to it every day for boys for a month.
The question of which fitness instructor training is better and who is better is a matter of opinion, and it is very important to suit yourself. Generally, it is necessary to comprehensively consider many factors, such as the qualifications of the institution, the faculty, and the successful cases. The main thing is to focus on the measurement according to your foundation and the aspects you want to learn. >>>More
What equipment is there, and what is the current athletic quality.
Taekwondo, don't you think that the height of those who learn judo is generally shorter than that of taekwondo? That's telling. Moreover, taekwondo pays great attention to the height of the center of gravity, believing that a high center of gravity can increase speed and increase strength (the greatest power is generated by the greatest mass and the greatest acceleration. >>>More
According to you, there are too many warm-up movements. If you want to add weight, you can't warm up for more than 30 minutes. Training can be broken down into 2 steps: >>>More
Be sure to get active and warm up so that you can get fit and avoid unnecessary muscle damage. In the future, every time you go to the gym, you have to move and then exercise the equipment You can run with a treadmill or jump rope for 8-10 minutes and it's OK Then you can do this Monday pectoralis major muscle training 1 plank bench press 4 sets of 8-10 per group 2 upper incline bench press 4 sets of 8-10 per set 3 tension machine chest clamp 4 sets of 8-10 per group 4 dumbbell birds 4 sets of 8-10 per set Monday Back training Horizontal bar pull back 4 sets of 8-10 per set 2t pulldown 4 sets of 8-10 per set 3 seated rows 4 sets of 8-10 per set 4 dumbbell lifts 4 sets of 8-10 Thursday Leg training 1 post-neck barbell squat 4 sets of 8-10 2 front neck barbell squats 4 sets of 8-10 3 knee bends and leg raises 4 sets of 8-10 4 prone leg raises 4 sets of 8-10 Friday Arm training 1 bicep barbell training 4 sets of 8-10 2 straight bar barbell biceps training 4 sets of 8-10 3 dumbbell flips 4 sets of 8-10 4 horizontal bar raise triceps training 4 sets of 8-10 per set That's how I trained, I have a very beautiful inverted triangle body I should pay attention to the protein and carbohydrate supplementation after the workout I am protein powder twice a day drink it once after training and after taking a shower drink it once before going to bed at night, sometimes add a little muscle building powder Thin people generally can't eat too much, so I don't encourage you to eat a lot of beef and egg white, I have been late several times, but the central food is uncomfortable, drink some protein powder, the effect is good, don't just exercise and don't supplement, then the body will not be able to stand it, and you are just getting started You should arrange the rest time reasonably, I am afraid that you will be a little tired if you exercise for five days in a row, and after a period of adaptation, you can arrange the parts you practice every day and the number and parts you want to train every week, and arrange them according to your own body.