Muscle Network Tips: This plan is suitable for beginners, white-collar workers and civil servants who are too busy to go to the gym. It is suitable for fitness at home. In terms of body shape, it is suitable for thin, medium and slightly fat fitness enthusiasts.
The exercise is to train all major parts of the body in one day. Work out one day and rest one day. It is recommended to change the fitness plan after 3 months of starting to exercise.
The simple and easy-to-learn dumbbell barbell fitness training plan is: 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in the middle.
Strength training mainly includes:
1) Back: pull-ups (front pull-down); 3 sets of 6 times
2) Chest: Dumbbell bench press, dumbbell fly; 3 groups of 10 times, 3 groups of 10 times
3) Legs: Barbell squats (dumbbell squats); 3 groups of 10 times
4) Shoulders: Barbell press (dumbbell press); 3 sets of 10 times
5) Arms: Barbell curls (dumbbell curls); 3 sets of 10 times
6) Abdomen: Sit-ups (lying on your back and raising your legs). 3 sets of 20 reps
Training Notes: Training 3 times a week, every other day, about 1 hour each time, training the whole body, one movement for each part, the movements in brackets are spare, 3 groups of one movement, each group 8-12 times, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, movements should be steady and slow. Gradual increases in weight must be used to allow the muscles to adapt and respond to training. Use weight-adjustable equipment for training. This allows the muscles to respond better to the resistance generated by the machine. Because it allows more muscles to participate in exercise. When doing movements, whether you are lifting or putting them down, you must control your movements so that you can focus onUse moderate force and avoid borrowing force.
Dietary aspect: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, low fat, high content of carbohydrates.
The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed buns, noodles, and rice, as well as potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important nutritional source for muscle growth. Bodybuilding trainers should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc.
Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at its best during this period. Finally, I wish you a speedy fitness success!