Fitness Training Plan 20, Fitness Training Program

If you can insist on exercising at 19-21 o'clock every day, it is a good thing, because the body's biological clock determines that the human body belongs to the best exercise state at this time, since it is to gain muscle, it is also to carry out corresponding aerobic exercise, the time is to last 20-30 minutes each time, the purpose of aerobic exercise is to improve your cardiopulmonary function, improve your digestion and absorption, and prepare for muscle gain in the future Beans are good protein** If you exercise at 19 o'clock, it is recommended that you eat some food at 17 o'clock, eat some after exercise, after 1 month of aerobic exercise, you should gradually reduce the aerobic time, increase strength training, the muscles of the body out of the abdomen, each part only needs to be cycled once a week, so that the body has time to recover and adjust after workout, as for the fitness plan, as long as it is to gain muscle, it is almost the same The principle is that the muscle groups are from large to small, and the movements are exhausted The key is to accurately master the essentials of the movements is to be accurate This is very effective and avoids sports injuries.

1: 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.

Week Plan:

Day 1 Chest and back.

Bench press 1 2 sets of warm-ups.

Dumbbell bench press 20rm 3

Dumbbell Flying Bird 20rm 3

Butterfly machine (or cross chest) 20rm 3

Roman chair push-up (or deadlift) 20rm 3

Barbell rowing 30rm 3

Seated rowing (or one-arm dumbbell rowing) 20rm 3

Takeaway: Remember to do all chest movements with your chest up, and learn to use your pectoral muscles to exert force, not arch your back. When practicing back movements, the mind is on the back, and you should feel that you use your back to exert force, not your arms.

Day 2 Legs, hips, aerobic.

30 warm-up squats without weights.

Squat 30rm 3

Lunges 25RM 3

Calf 20RM 3

Strand two curl 25rm 3

Rear swing leg 25rm 3

Run for 30 to 40 minutes.

Takeaway: Don't use heavy weight, don't use explosive power. After squatting, the mind should exert force in the buttocks, and after standing up, the buttocks should also be tightened (boys use the quadriceps muscles of the thighs to train their legs).

Keep the tension in the lower back, legs and hips, and move slowly to prevent injury. Pay attention to the stretching exercises between sets and after training to pull the lines apart.

Day 3 Abdomen, aerobic.

Warm-up Leg bend sit-ups (or legs on a bench) 30 RM 3

Supported leg raise (or seated leg raise) 25rm 3

Support leg lift rotation (or seated leg lift rotation) 25RM 6 (3 sets on the left and right sides).

Weight-bearing swivel 50rm 3

Run for 30 to 40 minutes.

Key points: Move as slowly as possible, use your abdominal muscles to exert force (group body), and do not borrow force. Don't take too long breaks between sets and do relaxation stretches after training.

Day 4 Chest and arms.

Bench press 1 2 sets of warm-ups.

Incline bench press 20rm 3

Up-slope flying bird 20rm 3

Butterfly machine (or cross chest) 20rm 3

Push shoulder 25rm 3

Bicep curl 25rm 3

Single arm neck and back arm flexion and extension 20RM 3

Takeaway: After training, do more stretching of the arm muscles to prevent lumps.

Day 5 Legs, buttocks, aerobic.

Same as the sixth day of the abdomen, aerobic.

With the seventh day rest, or aerobics, swimming, climbing, playing badminton, etc.

Summary: The weight used should not be too light, for example, if you can bench press 25 times with a 15 kg barbell, and you can use a 10 kg barbell to push 25 times, it will not work at all, and a set of 25 reps will feel more strenuous in the last few times, and you can't do 25 reps with a weight that can do 35 reps. Don't be too heavy, so that the movement is deformed, the whole body borrows strength, etc., especially for girls, not for strength or block, but for lines, such as lunges, etc.

Don't take too long breaks between sets, 45 to 60 seconds, remember. Exercise more about the movements, which should be slow rather than fast. Do more stretching, learn yoga movements, and the lines will look good.

Don't use explosive power, don't go for big weight, hehe.

This requires clarity about your fitness purpose.

Generally, aerobic exercise is based on cardiopulmonary function, and anaerobic exercise is mainly based on muscle building.

I advise you: pay attention to exercise, pay more attention to nutritional supplements. Your three shifts can take a look at the dos and don'ts of staying up late!

Professional workouts for body parts**.

Hey, by the way, the professional coach is here.

One part a day? That's going to be exhausting. Give you a plan and adjust it yourself. The effect is still up to you, persistence is victory.

After a simple warm-up every day, the first exercise of the torso, weekly exercises:

Chest: bench press 3 5 sets of 8 15 each, dumbbell bench press or bird 2 3 sets of 8 12, push-ups 3 5 sets of 10 20 each.

Back: barbell rows or pull-ups (can be simplified and easy on parallel bars) 5 8 sets, 8 15 pcs.

Shoulder: 3 5 sets of barbell or dumbbell sitting or standing presses, 8 15 per group, 3 5 sets of 10 15 dumbbell standing birds

Arms: 3 5 sets of barbell or dumbbell curls, 10 20 in each set. Various forms of arm flexion and extension 5 to 6 groups. 10 15 per group

Zhou warm-up and practice:

Barbell squat 5 sets of 8 with 6 or 15 each.

Dumbbell lunges 3 5 sets of 10 20 each. Frog jump 3 5 sets of 30 meters each.

Abs, both ends up, or leg flexion and extension 3 to 5 sets of 10 20 pcs.

After that, it is about 30 minutes of running at a constant speed, interspersed with 5 or 8 sets of this sprint.

Although there is no reward for points, see how diligent you are, just go and practice. If you need nutritional supplements, you can also come to me, I am a seller of Shanghai Ruishang ** protein powder.

I wish you what you wish.

A training schedule for beginner fitness! Don't practice any more!

If you are an office worker, it is recommended to go to the gym three to four times a week at first, and you can increase it to five times if time permits. In this way, it can not only ensure the normal amount of human exercise, but also achieve the effect of gaining muscle. The plan is as follows:

Monday: Chest, tricebps, abs.

Chest: Barbell bench press 3 sets of 12 reps Dumbbell Bird 3 sets of 12 reps.

Push-ups 3 sets of 12 reps.

Triceps: 3 sets of 12 reps of push-ups Dumbbell neck back flexion arm 3 sets of 12 reps.

Hammer down 3 sets of 12 times.

Abdominal: 3 sets of 20 reps of sit-ups 3 sets of 20 reps of leg presses.

Wednesday: Back: 3 sets of 8 pull-ups and 3 sets of 12 pull-downs for the front neck.

Seated rows 3 sets of 12 reps.

Biceps: 3 sets of 12 barbell curls and 3 sets of 12 inclined curls.

Dumbbell forehand curl 3 sets of 12 reps.

Abdominal: 3 sets of 20 reps of sit-ups 3 sets of 20 reps of leg presses.

Friday: Legs: 3 sets of 12 reps of barbell squats and 3 sets of 12 reps of bent leg curls.

Seated leg picks for 3 sets of 12 reps.

Shoulders: 3 sets of 12 dumbbell presses, 3 sets of 12 barbell back neck presses, 3 sets of 12 dumbbell side raises.

Abdominal: 3 sets of 20 abdominal crunches 3 sets of 20 reps of leg presses.

Saturday and Sunday:

3 sets of barbell curls - 10 reps (biceps).

Seated barbell press 3 sets - 10 reps (entire shoulder).

Seated dumbbell press 3 sets - 10 reps (entire shoulder).

Pull-ups 3 sets - 10 reps (back, etc.).

This is the initial training plan, and the intensity of the workout can be increased as the training plan progresses. In addition, fitness is a long-term and continuous thing, especially to build muscle, and it will not achieve the desired effect because of occasional interest. So if you want to achieve results, you must stick to some of them.

The key is laziness, laziness,

You should do this every day:

Put your hand on a slightly inclined stool, then put the dumbbell in your hand, put it on the fingertips of your hand, keep your forearm still and then clench, lift the dumbbell to the wrist area, slide it down to your fingertips, hold it again, and so on.

The following is a detailed answer to the specific parts:

1. Dumbbell curl to train biceps.

2. Dumbbell flexion and extension, training triceps.

3. Dumbbell forehand and backhand wrist flip to train forearm muscles.

4. Dumbbell lift + standing bird to train the deltoid muscles of the shoulder.

Check out the specific actions**, there are a lot of them on the Internet. The text is not clear! Practice one part a day, at least 8 sets a day, 8-10 in each group until the strength is exhausted.

Breathing with anaerobic exercise. Cycle every 4 days, then rest for a day and get enough sleep to help your muscles recover completely.

The arm is dumbbells. Practice five sets at a time. A set of thirty strokes.

One or two times a day is enough, and the pectoral muscles are done push-ups. Practice five sets at a time. A set of thirty strokes.

Once or twice a day is enough, practice sit-ups for the abdominal femurs, and practice five sets each time. A set of thirty strokes. Once or twice a day is enough, the calves are practiced squatting and standing up.

Practice five sets at a time. A set of thirty strokes. One or two times a day is enough, these are very practical and easy to do, stick to it for a month.

The effect is obvious, the question is whether you can hold on.

Huh· The landlord is afraid that the phone fee for a private tutor in the club will be relatively high. To be honest, it can be seen from the questions you raised that this is not professional in itself, and it can also be seen from the previous answers of some netizens that it is an irresponsible answer. First of all, you don't know the basic things of your body, how to set your own fitness plan for you?

Judging from your question, it seems that you just want to gain muscle, but we don't know if you want to ** or not. A complete, responsible fitness plan, first of all, must give me a complete physical test, including personal life and rest habits, daily diet rules, whether there has been a history of cases (such as muscle gain, whether there was a fracture before or whether there is a conical disc herniation now, low blood sugar, etc.), etc., and then you can come out with a fitness plan that meets your own. It's like a doctor seeing a doctor, first of all, without any examination, he will directly prescribe medicine to you, do you think it is safe?

Advice, don't be afraid to spend money, have a better relationship with the club's coaches, and then let them give a plan will be much better!

Haha, this one depends on your own situation.

Friend, I am a long-term fitness enthusiast, I recommend that you go to the operating gym to do a personal test, the circumference of each part, and the muscle and body fat content of the body, muscle strength and reaction tests. liters of liquid.

On the surface, you are on the lean side and should be training to gain muscle. Introduce you to Muscle Network, which has training methods for various parts of the muscles, so I won't tell you in detail here. You need to note that muscle building should be done with a large weight and a few sets of training.

Each movement is based on the 8-12 that each group can complete, if you feel relaxed after completing more than 12, it means that the training weight is light, and if you can't even do 8, it is heavy. Do 5 sets of each movement, with a 1-minute break between sets. Do 3 movements for muscle training in one area.

Pay attention to the part of the force when doing the action, and the correct force will cause the muscle group you want to exercise to produce a feeling of soreness and swelling, and the girth will become larger. Each part of the training should be separated, and you can't practice everything every day. For example, to practice the legs, only do various leg training for 1 day to achieve the strengthening effect.

Each muscle group is scheduled to have 2 training sessions per week. Do not exercise for more than two hours at a time. Rinse with hot water after a workout to help relieve muscle fatigue.

Swim you better go separately and go 2 times a week for no more than 2 hours each time. No other training will be done on the day of swimming.

Eat more protein-rich foods, preferably animal protein, such as beef, chicken breast, egg whites, etc. In addition, you can supplement some pasta and protein within half an hour before and after exercise.

Ensure that you have more than 10 hours of sleep a day, and do not stay up late.

Exercise time is concentrated, aerobic exercise consumption is reduced, and diet and rest are added to effectively increase muscle mass.