Recently, several friends have asked me about my fitness plan. I have never had time. I am bored at work today, so I will write one and let everyone give me some advice.
1. A few points are written in front:
1. My level is limited and I am not a regular coach. I just spent a lot of time online and read a lot of magazines, so I summarized and wrote them myself. It may not be accurate, but it should generally be correct. If there are any mistakes, I hope you can point them out.
2. You may have seen many fitness programs on the Internet, and there are all kinds of them. Practice 5 days and 1 day off (train 5 days and rest 1 day), pyramid training method, super set and so on. What I want to say is that everyone has their own training methods, which are best for them. Some training methods are only suitable for high-level athletes. Ordinary people cannot achieve their endurance and strength, and the results will not be good. What I want to write is a plan for beginners. I hope you can find a training plan that suits you after you improve.
3. Fitness is a long-term process. If you can’t persist for a few days, then you don’t need to watch it.
2. Principle:
How was this plan determined? Why did you choose these movements? Don’t rush to see the plan, you first need to know why you practice like this!
1. The sequence of movements, give priority to movements that build muscle volume à change angles to stimulate muscle movements à shaping movements
2. As for action selection, I chose all the actions that I usually practice. Haha, the effect feels good. In fact, many people practice this way. It is a popular action. In fact, the movements are not unique. Changing them can stimulate more muscles, but the order is best to follow the first one.
3. During the rest period, train for one day. Take one day of rest, or two days of rest. In short, when your muscles no longer hurt, you can train the next muscle. It’s useless if you practice too much! Rest no more than 1 minute between sets. Don't take too long between movements, it's important to have constant stimulation.
3. Plan:
Monday:
Chest
Bench press (incline, decline) 4~6 groups, times 12 10 8 8 10 12
4 sets of incline dumbbell flyes (lying flat), times 12 10 10 12
4 sets of chest tensioners, information 12*4
If you still have the strength, do 3 sets of butterfly machine to failure.
Butterfly Machine
Triceps brachii
Narrow-grip bench press (supine arm flexion and extension) 4 to 5 groups, times 12 10 8 10 12
4 sets of standing overhand pull-downs, 12 10 10 12 times
Underhand grip pulldown (single arm is also acceptable) 4 groups, reps 12*4
If you still have the strength:
Add in back arm extensions or bent arm extensions
Summary: Explain the number of times. The number of times 12 means that you can do a maximum of 12 times with this weight of this movement at one time. The number 8 means that you can do 8 times and only 8 times. You cannot do 9 times. I like to change the weight, from low to high, then to low, little pyramid, hehe. There are many chest movements, you can choose by yourself. It is best to have an incline movement every time you train your chest. The main movement is bench press, all kinds of bench press... Dumbbell bench press is also better. The training of triceps does not need to be too intense. When doing chest training, triceps training is already done. I feel that just using three movements is enough.
Tuesday is closed
Wednesday
biceps brachii
Barbell curl 6 sets 12 10 8 8 10 12
Oblique curl (single arm is also acceptable) 4 groups 12*4
Single-arm curls 4 sets 12*4
If you still have the strength, curl with a low-position cable machine and do three sets to failure.
Back
4 sets of pull-ups Haha, there is no requirement for the number of times. Just do as many as you can. Not many people can do 12. You can assist.
4 sets of seated rowing 10*4
Single-arm rowing 4 sets 12*4
Deadlift This is best practiced under the guidance of a coach. It depends on the situation, as it can be very dangerous.
If you want to train the width of your back, add a few sets of wide-grip pull-downs.
Summary:
It is best to have someone else assist the biceps, so that the stimulation is the best. You can wear a wrist strap for back training, otherwise the forearms will be too taxed. Biceps can be done in groups of 10 times at most.
Closed on Thursday
Friday
Deltoid muscle
Sitting postureBarbell press (you can also alternate between the front and back of the neck) 5 groups 12 10 10 10 12
Standing bird 4 groups 12*4
Lateral raises (equipment can also be used) 4 groups 12*4
You can add an action: barbell lift (front raise) 12*3
Trapezius
Barbell rowing 3~5 groups 12~10~12
Dumbbell rowing 3~5 groups 12~10~12
Summary: You can use small weight and multiple reps, and the effect will be very good. Be careful not to get hurt.
Closed on Saturday
Sunday
Thigh
Squat 6 sets 12 10 8 8 10 12
Sitting leg extension 4 sets 10*4
Leg press 4 sets 12*4
4 sets of standing leg kicks 20*4 This is for practicing PP
Calf
Prone leg extension 4 sets 12~10*4
Calf raises (either sitting or standing) 4 groups 12*4
Summary: Practice hard, legs are very important. Pay attention to protect yourself and don't get hurt. Leg training helps build muscle throughout the body.
You can train your abdominal muscles twice a week, any day.
Sit-ups, you can do half-recline or full-recline, 20 sets, until you can’t do it
Lie on your back and raise your legs, 20 groups, until collapse
Lie on your back and tuck yourself into a ball, practice until you collapse
Twist, collapse...
The abdomen is different from other parts. It is not recommended to use heavy weight, so...how to collapse will happen
4. What is written at the back:
1. Believe it or not, heavy weight is not important, posture determines everything.
2. It’s not good to work too hard. Good rest and diet are the foundation for building muscle. A week or a cycle of 8 and 9 days is acceptable.
3. Someone’s assistance is more effective than your own practice. The only ones that are useful are the last few shots
4. The plan can be changed back and forth, it is not fixed. Muscle stimulation is the only goal
5. Keep doing aerobic exercise, which is good for your body and muscles.
6. If you think it’s good, give it a try. If you think it’s not good, please tell me.