How to build muscles How to build muscles?

Need a scientific fitness plan Day 1 Leg and Abdominal Training: Leg Training is Good for Whole Body Muscle Length Seated Leg Press 4 sets x 10-12 reps Smith Squat 4 sets x 10-12 reps Leg curl 4 sets x 10-12 reps Sit-ups 4 sets x15-20 reps Sit-up sit-ups 4 sets x 15-20 reps (practice oblique muscle movements) Hanging leg press 4 sets x 15-20 reps Day 3 Chest and shoulder training: Flat barbell press 4 sets x 10-12 reps Incline dumbbell press 4 sets x 10-12 reps Incline dumbbell flying bird 4 sets x 10-12 reps Seated seated press 4 sets x10-12 reps Standing dumbbell side raise 4 sets x10-12 reps Day 5 Back Training Roman chair push-up:

4 sets x 10-12 reps T-bar row 4 sets x 10-12 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 x10-12 reps Day 7 b-head and triple-head training Seated dumbbell alternate curls 4 sets x 10-12 reps E-Z barbell curl 4 sets x10-12 reps Rope press down 4 sets x 10-12 reps Single-arm dumbbell neck and back arm flexion and extension 4 sets x 10-12 reps Rest for 1 minute between sets. Rest for 3-5 minutes between the two movements.

1.Train your thighs, squat, do dozens of warm-ups first, then do dumbbells with them, and practice 2 the next dayCalves, tiptoe when squatting Practice every other day 3

Abdomen, sit-ups, the abdomen is different from other muscles, and it only takes effect more than four times a week. 4. Back up, back up (lying on the ground or other places, with the back up) the following are practiced every other day 5Chest, push-ups (if you want to increase the weight, you can also carry something) lying flat and lifting dumbbells can also be 6

Shoulder, dumbbell lift (upward or side-lift) 7Biceps, standing arm flex (this action does not need to be detailed) 8Triceps, stand straight, straighten your arms upwards, clamp your head between your elbows, bend your elbows back with dumbbells, and then straighten, (this action is more troublesome in the text, if you don't understand, go check the **or** of the three heads.)

9.If you use dumbbells, then lay down your forearms, palms up, and bend your wrists upwards with dumbbells in your hands. (In fact, any movement with dumbbells will train the forearms) 10

Relaxation exercises, relaxing in a place after practice, massaging or patting, taking a hot bath, etc., in order to prevent muscle stiffness and injury. Since you want to be detailed, then I'll give you a plan, this was originally my ideal plan, (I practiced in the gym, and I gave you one to practice at home), but because I entered the third year of high school, I didn't plan to stick to it, and I was practicing after the exam. You're 20 years old, you should still be a college student, and you have more free time Monday, 1

Running 2000 meters, 2Then practice your abs and do five sets of 30 sit-ups, 45 seconds apart. 3.

Then pectoral muscles, five sets of 20 push-ups at 45 second intervals, then triceps, five sets of 20 push-ups, 45 seconds apart. Tuesday, Run 2000, Abs Wednesday, 1. Running 2000 meters, 2

Abs ditto above. 3。Back muscles, back five sets of 30 each, 45 seconds apart.

4.Biceps, five sets of 20 each, 45 sec apart. Thursday, Run 2000, Abs Friday, 1

Running 2000 meters, 2Abs ditto above. 3.

Shoulder, five sets of 10 15 each, 45 sec apart, 4Legs, squat in five sets of 30 each, 45 seconds apart. Saturdays and Sundays are closed.

Practice five days a week, as long as you adapt to the actual practice for three days, the amount of activity in the first two weeks can not be too large, and you can gradually increase the amount when you adapt. The time can also be adjusted by itself, but the chest and triceps are exercised together, and the back and biceps are exercised together. Also, every time you do a workout, you must relax your muscles.

Take your pick: jump rope, run, climb stairs, squat and stand up, etc.

2 Power exercises.

On the first day, target muscles: chest, movements: plank dumbbell flying bird 6 sets x8, plank dumbbell bench press 5 sets x8, push-ups: 6 sets x exert all effort.

On the second day, target muscles: back, movements: 7 sets x 8 single-arm dumbbell rows, 5 sets x8 bent dumbbell rows, and straight-leg deadlifts: 6 sets x 8.

On the third day, target muscles: shoulder, movements: 5 sets of dumbbell presses x 8, 5 sets of bent birds x8, single-arm dumbbell front raise: 5 sets x8, upright rowing: 5 sets x8.

On the fourth day, target muscles: humerus 2 humerus 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 8, narrow bench press 3 groups x 8, single arm neck and back arm flexion and extension 3 groups x 8, back arm flexion and extension 2 groups x 8.

On the fifth day, target muscles: legs, movements: scissor squat 3 groups x 8, single leg squat 4 groups x 8 pieces, frog jump 2 groups x 30 pieces, high leg raise 3 groups x 120 pieces, supine hip lift 3 sets x 8 pieces.

On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 8, bent dumbbell rows 3 sets x8, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist 2 sets x40 pieces, flank curls 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pieces.

Exercise for 6 days and take one day off.

3. Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, have that feeling of hard work, and slow down when you can't persevere. The time is in 10-20 minutes.

a. Climb stairs, b. Jog, c. Jump rope, d. Race walking, E. Run in place.

If you have fitness questions, you can find this fitness trainer to answer.

Pull-ups to train arm strength, push-ups, and sit-ups all exercise the waist and abdominal muscles, and do more anaerobic exercises. Don't do too much at first, and gradually increase the number of times. The most important thing is to stick to it. If you can, go to the gym to practice, and the special training equipment will see the effect more obviously.

Running 10 laps around the playground every day will give you muscle after a month. If it's wrong, don't do it.

First of all, let's understand the structure of muscles: muscles can be divided into three types, smooth muscle, cardiac muscle, and skeletal muscle. Smooth muscle is the muscle used to make up the digestive tract, respiratory tract, blood vessels, etc., and heart muscle is the muscle that makes up the heart, neither of which can control contractions through the brain.

For those of us who are in the gym, the skeletal muscles that can control the contraction are the focus.

Mainly do. Push-up.

Single parallel bars. The time is in the morning, before the friends search and go to bed.

Fang Hao calendar. It comes according to the strength of the body.

There are many ways to connect with your muscles:

Running, insisting on running 2000-5000 meters every day, can greatly improve the tolerance of the body's cardiopulmonary function, and at the same time can exercise the muscle groups of the whole body, and quickly train the foundation of bodybuilding muscles.

Standing long jump, standing long jump is divided into 3 groups in the morning, noon and evening, each group does 25-50, which is the fastest way to train the leg muscles and lengthen the muscle lines of the whole body.

Push-ups, push-ups are suitable for friends with a certain strength base to do, each time you do it, you should make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

Sit-ups, sit-ups are one of the common ways to train muscles, do not occupy space, and are also very suitable for home development, sit-ups are recommended to do more than 30 at a time.

Dumbbells, friends who want to exercise their biceps can try dumbbells, through the lifting of the dumbbells by the arm, strengthen the exercise of local muscles, do at least 50 each time, in order to effectively strengthen the shape of the muscles.

Swimming, go to the indoor swimming pool a few laps a day, swimming is more effective and faster than running to train muscles, and the muscle lines will be more slender and beautiful.

Muscle is mainly made up of muscle tissue. Muscle cells are elongated and fibrous in shape, so muscle cells are often called myofibers. In TCM theory, muscle refers to the general term for the body's muscle tissue and subcutaneous adipose tissue.

The spleen is the main muscle, and the nutrition of the muscles is obtained from the spleen's transportation and water valley. Muscle: Anatomical name.

Therefore, whether the muscles are full or not is closely related to the prosperity and decline of the spleen. "Su Wen Pingren Meteorological Theory": "The viscera is really wet in the spleen, and the spleen hides the qi of the muscles."

Su Wen and the Theory of Impotence: "The muscles of the spleen and body." ”

Haha lz is more humorous A piece of abs, it's rare. If the landlord wants to train his abdominal muscles, do sit-ups: a group of 50, do two sets, If you want to train your pectoral muscles and arm muscles, you can do push-ups!

But don't be idle with dumbbells: lift 100 times a day for about a month and your muscles will be full Just like me haha! Thank you for adoption.

Oh, it's developing, arm exercises are push-ups, dumbbell exercises. Practice sit-ups for the lower back and abdomen.

At this time, you are not suitable for muscle training, and if you want to mix, I will teach you a trick, eye training, that is, staring at a stick of incense until he goes out, try to restrain your eyes and don't blink, and your eyes can kill people after two months of practice.

Push-ups, sit-ups, squats, handstands, dumbbells are used to train the biceps, these basic strength trainings, and if you stick to it for a long time, your speed and strength will be significantly improved. 50 push-ups a day, if you start with it, you can't do it all at once, you can do it several times, and sit-ups are also 50, which are required to be fast, and are used to improve the explosiveness of the abdomen. Squatting and standing up 50 times is also fast, and if you stand upside down, you can hold on for 2 minutes, preferably with one hand.

If you have dumbbells, you just feel that your arm is weak, and you don't know the weight, so you can't say it.

If you often fight with muscles, you don't need to lift dumbbells, you can rush over and hit people, and within a month, the chest muscles can trap mosquitoes.

There are many parts that can be exercised with dumbbells, so you can check this out.

It's better not to fight, but to practice muscle defense.