As a beginner, it is very necessary to have a scientific fitness guide. My responsibility is to help you get into the house. The first thing that needs to be pointed out is: from the beginning of fitness, you'd better develop and correct your living habits. Drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink. No~~~~~, because since you have chosen fitness, you have also chosen an active and healthy lifestyle, so don’t have those bad habits and keep them all in your memories! Okay, let’s stop chatting and get down to business! A complete fitness 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, the training plan I gave 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 (neck pull-down); 2) Chest: bench press (seated chest press); 3) legs: barbell squat (Smith squat); 4) shoulders: barbell Press (dumbbell press); 5) Arms: Barbell curl (dumbbell curl); 6) Abdomen: sit-ups (lying leg raise). 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 per 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. 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 concentrate your force and avoid borrowing force. In terms of 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 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. Bodybuilders should consume mainly non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steaks, etc. In terms of sleep: It is best to sleep for 8 hours every night. If you have time at noon, you can take a nap for 30 minutes. 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 early fitness success! 14 secrets to increase muscle mass: heavy weight, low reps, multiple sets, long displacement, slow speed, high density, synchronization, peak contraction, continuous tension, relaxation between sets, training more large muscle groups, and post-training Eat protein and rest for 48 hours. It’s better to take it easy than to take it easy. 1. Heavy weight, low reps: In bodybuilding theory, RM is used to represent the highest number of repetitions that can be done continuously for a certain load. For example, if the practitioner can only lift a weight 5 times in a row, the weight is 5RM. Research shows that: load training of 1-5RM can make muscles thicker and develop strength and speed; load training of 6-10RM can make muscles thicker and increase strength and speed, but endurance growth is not obvious; load training of 10-15RM can thicken muscle fibers. Not obvious, but strength, speed, and endurance have all improved; 30RM load training increases capillaries in the muscles, and endurance improves, but strength and speed do not increase significantly. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training to increase muscle volume. 2. Multiple sets: Whenever you think of exercising, just do 2 to 3 sets. This is actually a waste of time and cannot grow muscles at all. You must specifically set aside 60 to 90 minutes to focus on exercising a certain part, and do 8 to 10 groups of each movement to fully stimulate the muscles. At the same time, the muscles need longer recovery time. Continue until the muscles are saturated. The "saturation" should be felt by yourself. The appropriate standards are: soreness, swelling, numbness, firmness, fullness, expansion, and obvious thickening of the muscle appearance. 3. Long displacement: Whether rowing, bench pressing, pressing, or curling, you must first lower the dumbbell as low as possible to fully stretch the muscles, and then lift it as high as possible. This is sometimes contradictory to "constant tension", and the solution is to move quickly through the "lockdown" state. However, I do not deny the role of heavy weight half-range exercises. 4． Slow speed: Lift it up slowly and put it down slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you must control the speed and do concession exercises to fully stimulate the muscles. Many people ignore the concession exercise. If they lift the dumbbells, they will complete the task and put them down quickly, wasting a good opportunity to increase their muscles. 5． High density: "Density" refers to the rest time between sets. Resting for 1 minute or less is called high density. To increase muscle mass quickly, you need to rest less and stimulate your muscles frequently. "Multiple groups" is also based on "high density". When exercising, you should concentrate on training as if you were fighting a battle and don't think about other things. 6. Thoughts and movement: The work of muscles is controlled by nerves, and concentration of attention can mobilize more muscle fibers to participate in work.
When practicing a certain movement, you should consciously make your thoughts and movements consistent, that is, think about the muscle work according to what you practice. For example: when practicing standing curls, you need to lower your head and look at your arms with your eyes to see that the biceps are slowly contracting. 7. Peak contraction: This is an important rule for making muscle lines very obvious. It requires that when a certain action reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the action. My method is to count from 1 to 6 when you feel your muscles are most tense, and then release them. 8． Sustained tension: Muscle tension should be maintained throughout the entire set, never letting it go slack (not in a "locked out" state) either at the beginning or at the end of the movement, always reaching complete failure. 9． Relax between sets: Stretch and relax after each set. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients. 10． Training more large muscle groups: Training more large muscle groups in the chest, back, waist, hips, and legs will not only make the body stronger, but also promote the growth of muscles in other parts of the body. In order to make their arms thicker, some people only train their arms but not other parts, which will cause the growth of their biceps to be very slow. It is recommended that you arrange some large-scale compound movement exercises using heavy weights, such as heavy squat exercises, which can promote the growth of muscles in all other parts of the body. This is extremely important. Sadly, at least 90% of people don't pay enough attention to it and cannot achieve the desired results. Therefore, the five classic compound movements of deadlifts, squats, bench presses, presses, and pull-ups should be arranged in the training plan. 11. Eat protein after training: 30 to 90 minutes after training, protein demand reaches its peak, and protein supplementation is most effective at this time. But don’t eat immediately after training, at least 20 minutes apart. 12． Rest for 48 hours: After training a local muscle, you need to rest for 48 to 72 hours before training for the second time. If high-intensity strength training is performed, the interval of 72 hours between training of local muscles is not enough, especially for large muscles. The exception is the abdominal muscles. The abdominal muscles are different from other muscle groups and must be stimulated frequently. They should be practiced at least 4 times a week for about 15 minutes each time. Choose the three exercises that are most effective for you and only do 3 groups each time. Set 20-25 times, reaching failure all the time; the interval between each set should be short, no more than 1 minute. 13. It’s better to be cautious than fake: this is a secret that is not a secret. Many people who are new to bodybuilding pay special attention to the weight and number of movements and do not pay much attention to whether the movements are deformed. The effect of bodybuilding training not only depends on the weight of the weight and the number of movements, but also depends on whether the muscles being trained are directly stressed and stimulated. If the movements are deformed or not in place, and the muscles to be trained are not or only partially stressed, the training effect will be insignificant or even deviated. In fact, among all laws, the correctness of actions is always the most important. It's better to lift a lighter weight with correct movement than to lift a heavier weight with substandard movement. Don’t compare yourself to others and don’t take the gym ridicule to heart. There is a teaching program "Men's Bodybuilding" (***3 episodes) on Tudou.com for your reference. Doing push-ups can train the pectoralis major muscles. It is simple and effective. It can also train the triceps brachii, deltoid muscles, and trapezius muscles. The simplest way to train biceps is to grab a large fixed object with one hand, such as door frames, railings, etc., put your feet close to the object, then straighten the arm grabbing the object as much as possible, and repeat the bending and stretching. You can train your triceps by doing abdominal push-ups. Do sit-ups, a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). You must do it slowly. If you do it too fast, you will have inertia and affect the effect. We must do it to the end and do it right. Or, grab the horizontal bar with both hands, raise your legs flat, and repeat. It is advisable to make your muscles feel sore every time. Remember not to do it every day. Every time you do anaerobic exercise, you want to destroy the muscle tissue in your abdomen as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue. To put it bluntly, the muscles are the ones that you have no strength to exercise after you do them. The rest time for aerobic exercise is long. It should also be combined with aerobic exercise, such as jogging, and you must sweat. If you simply do sit-ups, the fat layer will not be reduced, the muscle layer will be thickened, and the waist will be thicker. The fitness methods recommended above do not require equipment.
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