I am anxious to ask for a one month devilish fitness method for winter vacation, just to increase mu

To increase muscle, let's use heavy weights: To improve line definition, let's use aerobic weights and light weights.

First of all, you need to jog for 30 minutes before working out to reduce your body fat percentage.

To increase muscle mass and line, I recommend that you use the "pyramid method".

What is the "Pyramid Method"?

First of all, you need to choose three pairs of dumbbells with light, medium and heavy weights that you can carry.

To start, let's choose a light weight to do 20, don't take a break and immediately pick up a medium weight of 15, and also don't take a break to pick up a large weight to do 10, these three rounds are a group, and the rest interval is 1 minute. The "pyramid method" can not only train the biceps, triceps, deltoids, latissimus dorsi, quadriceps, etc... Danger can be controlled for training, bench press I don't recommend you to use, unless you make sure someone can keep you safe.

I've been using the "pyramid method" for 2 years and it's been very good, and my muscle mass and line have improved a lot compared to before.

There is also more bench presses, deadlifts, squats, etc., because the development of large muscle groups can make small muscle groups grow better and more developed, I won't tell you more about this, after all, you are also a person who has been working for several years, you should understand.

For pectoral muscles, push-ups and dumbbells are done alternately Abs It is recommended that you go to see a ** called American Abs Ten Minutes Peak Training A week to be effective But this kind of thing is in a hurry Let's take it slowly.

Week 1, pectoral muscles + triceps: push-ups: high and low groups (hands wider than shoulders) each group of exhaustion, standard push-ups (equal shoulders) exhaustion group. Don't go for quantity, do it standardly. (If you don't feel tired after doing it, you can increase the number of sets).

2. Abs: Refer to the 8-minute abs exercise online.

3. Biceps brachii (isoscapular anti-grip) + latissimus dorsi (broad shoulder): pull-ups, 4-6 groups. If there is no horizontal bar, alternate dumbbell curls, 5 sets. The weight of each group should reach exhaustion of no more than 15 reps and not less than 8 reps.

4. Legs: At first, I recommend that you do a weightless squat, that is, a squat. Each set of 50 sets, 3 sets. This can mainly increase your amount of food, and then carry a barbell or girlfriend with a large weight in the future.

Finish it all for about 1 hour, with a 30-3 minute break between sets. It's best to wait 48 hours between workouts to allow muscle growth.

Jog for about 40 minutes. The benefits of aerobic exercise are better than strength training, it can improve cardiorespiratory capacity, mental relaxation, remove waste from the body and muscles, burn excess fat, increase your meal size, etc.

Sunday, closed. If you don't get tired, continue the cycle.

You should be very hungry after 40 minutes of each workout, eat more rice and high-protein foods, and don't eat high-calorie and high-fat foods. Change the milk to soy milk (thicker).

Diet: At present, the most important thing for you is to increase the amount of food, chicken, duck, beef, sheep, fish, lean meat, eggs, all legumes, these proteins, fiber are high in eat more, muscles are exercised and diet to grow.

Step by step, many people give up with such a mentality, devil training sounds good, but it is difficult to do, and ordinary people are easy to collapse. Let's talk about the abdominal muscles first, today it is intermittent 1000-2000, and it is estimated that I can't get up in bed the next day, you can try it...

Moving bricks, push-ups, finding a place to practice parallel bars, going to the gym for a month can not be practiced, you can go to the Internet to buy a dumbbell to practice, you can definitely practice well, it takes longer to practice by yourself, but there must be a very obvious change in 2 or 3 months. There is no one on the whole earth who can train a muscular man in a month, and muscles are grinded out.

Isn't 160 kg a super fat man of 320 pounds??

Running is the best way to get fit.