Purpose and requirements of fitness program
By further increasing the intensity of exercise and increasing movement changes, the muscles in various parts of the body will be developed stronger and stronger, and the lines will be more prominent. At the same time, focus on improving any deficiencies to make the whole body develop more evenly and perfectly, reaching a level that is beyond the reach of ordinary people and difficult to achieve in other sports. Physical strength and health levels are also greatly improved. It is also necessary to practice more of the prescribed movements in bodybuilding competitions, and design one or several sets of artistically chosen movements that can better express your own physique and posture characteristics, in preparation for participating in performances and competitions. Extensive study and research on physical exercise knowledge, master the characteristics and effects of various exercise movements and different course arrangements from practice, so as to overcome sticking points and reach the highest level possible according to one's own conditions, and be able to guide beginners, Intermediate exerciser.
Content exercise schedule
1. Exercise four to six times a week or three consecutive days with one day off. Every time you work out
Two to two and a half hours.
+ Practice four times a week (Monday, Thursday and Tuesday and Friday)
+ Practice five times a week (Monday, Thursday, Wednesday, Tuesday, Friday)
+ Practice six times a week (Monday, Thursday, Tuesday, Friday, Wednesday, Saturday)
2. Each course can be divided into the following three or four parts,
+ Preparation (warm-up) activities (about 10 minutes)
+ Exercise activities (100-120 minutes gradually extended)
+ Performance and competition movement practice (0-30 minutes)
+ Decluttering (relaxation) activity (5-10 minutes)
3. Divide the whole body into two or three parts and perform rotation exercises, one part at a time.
+ Those who practice four times a week
Practice one part on Mondays and Thursdays, and another part on Tuesdays and Fridays.
+ Those who practice five times a week
Practice one part on Mondays and Thursdays, and another part on Tuesdays and Fridays.
Practice the areas that need improvement on Wednesday.
+ Those who practice six times a week
Practice the first part on Mondays and Thursdays, and practice the second part on Tuesdays and Fridays.
Practice the third division on Wednesday and Saturday. Or if you need to practice on Monday, Wednesday or Friday
Focus on improving the part and practice other parts on Tuesday, Thursday and Saturday. or
Practice one part on Monday, Wednesday and Friday, practice another part on Tuesday, Thursday and Saturday
branch.
4. If you divide your whole body into three parts and practice six times a week, you can do the following part-based exercises.
+ Monday, Thursday Arms, Shoulders
+ Tuesday, Friday chest, back
+ Wednesday, Saturday Legs, Abdomen
5. If the whole body is divided into two parts and practiced four or six times a week, the method of dividing the body into two parts will be in addition to the intermediate stage
In addition to the ones already selected, you can also choose the following two types
+ The first type
+ Monday, Wednesday, Friday (or Monday, Thursday) chest, arms, shoulders, upper back
+ Tuesday, Thursday, Saturday (or Tuesday, Friday) Abdomen, legs, lower back
+ The second type
+ Monday, Wednesday, Friday (or Monday, Thursday) Abdomen, chest, shoulders, triceps
+ Tuesday, Thursday, Saturday (or Tuesday, Friday) Back, legs, biceps
The two division methods above do not include the neck, because when doing shoulder and upper back movements, they are usually included
Work up to the neck.
6. Each body part can be practiced with two to five movements, and each movement can be done in 4-7 groups. It is generally not suitable to exercise at one time
More than 60 groups.