Tip: The fitness plan is not dead. You can flexibly change the exercises that suit you based on this idea. This article is suitable for beginner players.
A complete muscle line training program should include three aspects: eating (diet), training (training), and sleeping (sleep), and training consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, our training plan should be: 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:
Back: Pull-ups (neck pull-down)
Chest: Flat bench press (sitting chest press)
Legs: Barbell Squat (Smith Squat)
Shoulders: Barbell press (dumbbell press)
Arms: Barbell curls (dumbbell curls)
Abdomen: Sit-ups (lying on your back and raising your legs)
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 reserved, 3 groups of one movement, 8-12 times each group, between movements The interval is 2 minutes, and the interval between groups is 30-60 seconds. Exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.
It is necessary to gradually increase the weight to increase the adaptability of muscles 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 concentrate your force and avoid borrowing force.
Diet: 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 3 major nutrients should beAround 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. 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.
Weight-bearing recommendations:
1. Super set method: practice three antagonistic muscles (thoracic and dorsal muscles, biceps brachii and triceps brachii, quadriceps femoris and biceps femoris) alternately without rest between groups. In this way, each part can recover while training another part, and the calories consumed are much greater than the traditional interval training method, forcing the body to use fat for energy.
2. Giant group method: Choose three or four completely different exercises to form a giant group, such as 1 group each for biceps, calves, back and chest, without resting in between. Then immediately repeat for several cycles. In this way, each part has enough time to recover, consumes more energy than counter-combination exercises, and can sculpt muscle lines better.
3. Continuous tension method: requires the muscles to maintain continuous tension during the movement. When pushing up, you need to contract at the peak. When squatting up, do not stand straight, so that the muscles always resist the weight instead of the bones supporting the weight. When restoring any movement, you must control the lowering of the weight and do not give the muscles a chance to "breathe".
4. "Pull-bar" training with medium and small weights Arrange "pull-bar" exercises in the second half of the training of a part, do it 12-15 times with standard movements, and the weight is 60%-70% of the ultimate weight-bearing. Due to the high standard of movement, it has a good effect on beautifying the shape of muscles while carving lines.
Aerobic exercise suggestions:
If the body fat is high, then single weight training is not enough to reduce fat, and planned aerobic training must be carried out.
Intensity is 60% of maximum heart rate (220 minus age)— 70%, 30-40 minutes, 3-4 times a week.
The method depends on personal preference, such as riding a power bicycle, swimming, or running
Dietary suggestions:
1. Usually do not eat or eat less fried food, and avoid directly eating fat in your diet.
2. Pickled foods have high salinity and water easily accumulates under the skin, which is not conducive to the definition of muscle lines. Therefore, you should avoid eating pickled foods and foods with high salinity.
3. Avoid eating solid food before going to bed. If you feel hungry, you can drink a high-protein drink (such as milk powder). In principle, you should not eat after 8 pm, and eat fruits at most to satisfy your hunger.
4. High-carbohydrate and high-sugar diets are not good for shaping muscle lines. During the bulking and contouring stages, a high protein and moderate to low carbohydrate diet should be adopted. You should eat 5-6 meals a day. There is no need to overeat the main meals, but 80% full should be considered to facilitate absorption and prevent excessive calorie intake.
In addition to the above three aspects, there are many effective methods in training practice, such as weight-reducing non-intermittent training, static modeling movements between groups, aerobic training after formal training, etc.