If you have dumbbells, please practice according to the picture below, three times a week, and take a day off after each training before the next training. If you don't have dumbbells, please use a free-hand training schedule. You can choose any one.

If you don't have dumbbells, please follow the freehand training plan. If you carry heavy objects, pack them with the books mentioned above or sandbags. Training is conducted every other day, with one cycle per week.

The first time: legs+abdomen

Warm up for 3-5 minutes before practice, not too long, and then simply stretch the training area to prevent strain.

1.？ Four groups of weight-bearing squats, each group 8- 12RM (hips and thighs).

2.？ 4 groups of lunges with weight, each group is 8- 12RM (hips and thighs).

3.？ 4 groups of box jumps, each group is 8- 12RM (if there is no box, jump empty or find another high platform to replace it) (hips and thighs)

4.？ Four groups of weightlifting, each group 12- 15RM (calf).

(The above actions can put books or heavy objects in the schoolbag. In a word, you should think of the method of unarmed training yourself. If you can't figure it out, you can honestly spend some money to buy the right dumbbell. Not investing in karate is to test your brain. )

Abdomen:

5.？ When exhausted (upper abdomen), each group rolled up on its back for 3 groups.

6.？ The two groups were exhausted by lifting their legs in supine position (lower abdomen).

7.？ Mei Sen Torsion 1 group exhausted (lateral abdomen) in each group.

Stretch your legs and abdomen after doing everything. Stretch each trained muscle for at least 30 seconds. Stretching after training is very important.

These things can be searched by Baidu. Don't ask me what to do. Every movement has its essentials and strength. If metaphysics is not good, it is impossible to practice effectively. Fitness requires hard study and hard practice. Your muscles can be trained to the extent that your theory can reach, so I suggest you take time out to study mainly during training, which will get twice the result with half the effort.

The second time: chest+triceps brachii

I won't say much about the warm-up stretching before each exercise and the stretching after each exercise, the same below.

1.？ Each group has four groups of push-ups with upper oblique width (lower chest edge) 12- 15RM.

2.？ Four groups of downward inclined narrow distance push-ups (upper thoracic tract and inner side) 12- 15RM each.

3.？ Four groups of flat push-ups (chest thickness) were 8- 12RM each.

If you can't do so much at first or you can't finish it, you can force yourself to make progress step by step from kneeling position until you finish 1, 2 … 10 …

How much suffering you can bear, how good your figure will be.

4.？ Four groups of supine back support, 8- 12RM in each group (arm 3)

5.？ There are 2 groups of folded palm push-ups, each group is 8- 12RM (arm 3). Many people may not be able to do this action, so they should do it by kneeling in the early stage.

The third time: back+biceps brachii+abdomen

Back off:

1. Four groups of wide forehand pull-ups are exhausted upward (preferably 10+), with emphasis on back width.

2. The backhand narrow grip pull-ups are exhausted in each of the four groups (focusing on the thickness of the back and biceps brachii)

3. If the pull-ups can't be pulled up, replace dumbbells with large mineral water bottles:

4. Dumbbell rowing *8 groups, 8- 12RM 4 groups each.

Biceps brachii:

1. Dumbbell bending * 4 6-8RM in each group.

2. Dumbbell hammer bending *4 8- 10RM per group

Abdomen: Abdomen failure in supine position in 3 groups.

Three groups were exhausted from both ends.

Russia turned to two groups, and each group was exhausted.

The fourth time: shoulder (deltoid muscle, with three bundles of anterior, middle and posterior)+brachioradialis muscle (forearm)

Each group has four groups of 8- 12RM (three bundles) weight supports.

4 groups of bearing side lifts, each group 15RM (center beam)

Before loading, hoist two groups horizontally, each group 15RM (toe-in).

2 groups of inclined dumbbell birds, each group 15RM (rear bundle)

The load can be filled with water or sand at an empty level, so try to think for yourself.

Diet plan: Please read it carefully. The success of muscle gain depends on more than 50% of the diet plan.

This recipe is for reference only, not to say that it must be done, and can be flexibly adjusted according to your own situation.

Breakfast: 3 eggs+milk 150-250ml+ bread 150-200g.

Breakfast (9- 10): chicken breast/beef 100- 150g (if you can't satisfy it, you can eat 2 eggs or 1 meat steamed stuffed bun, which is flexible and unlimited, as long as you have protein intake and not less than 12g).

Lunch: chicken, duck, fish and other lean meat 200g+ rice 200-250g+ fruits and vegetables 150-200g.

Lunch (3-4 o'clock): a handful of nuts (walnuts, peanuts or cashews)+a small bowl of oats/a can of eight-treasure porridge or other miscellaneous grains.

Dinner: rice 250g+ 150-200g meat such as chicken, duck and fish+100- 150g fruits and vegetables.

After exercise, the heartbeat is stable 15-20 minutes. You should supplement muscle gain powder or protein powder or eat more lean meat, eggs and milk. It's most important to supplement protein from half an hour to two hours after training, so you must add meals after training.

The recommended intake of protein per kilogram of body weight per day during muscle building training is 1.5-2g. For example, if you have 60KG, your daily intake of protein should reach 90- 120g to ensure your muscle repair and growth.

The recommended carbohydrate intake is about 5 grams per kilogram of body weight during the training day of muscle building. For example, if you weigh 60KG, you will consume 300 grams of carbohydrates.

Many people have no idea about this, so I will briefly talk about it. I believe you should be able to eat enough carbohydrates. The diet structure of China people is mainly carbohydrate, which is very different from that of protein in Europe and America, so Europeans and Americans are stronger. Carbohydrates, you can eat rice and noodles hard every day. I mainly talk about protein:

An egg (including yolk) contains about 7 grams of protein, only 5 grams without yolk. You can eat many eggs a day, such as 10, but you can eat at most 2-3 yolks, not more than 3, otherwise the cholesterol is too high, and 1-2 yolks is beneficial. Don't think that eating five or six or even a dozen eggs a day is an exaggeration. Actually, it's not an exaggeration. Professional athletes eat 20 eggs a day and don't have to worry about being harmful to their health. Protein is not excessive at all, which is good for their health.

A catty of milk is 500ML, containing protein about 15- 17g.

100g (22g) lean meat with an average protein of 20-25g.

100g of beans (22) contain 35-40g of protein on average.

100g (22g) protein powder is about 78-90g.

The main sources of protein are those mentioned above, which can be calculated according to your own weight. Then, if you don't know what food contains how much protein, you can download a food pie app to check it out. Three points depend on practice and seven points on eating.

five

Finally, pay attention to combining work and rest. Three points depend on practice, seven points depend on eating, and the remaining 90 points depend on work and rest. As long as you sleep more than 8 hours a day, don't stay up late and eat regularly. The following scheme is for reference.

Get up at 7-8 am

Breakfast at 8 o'clock

9- 10 points meal

12 lunch

Take a nap

15: 00- 16: 00 for dinner

17: 00 dinner

Don't eat after 22 o'clock.

Go to bed at 23:00

PS: I recommend 3: 00-9: 00 pm for the training time? A training time is about 1 hour, not more than one and a half hours.