1, diet plan
Diet is more important than training, although this part looks boring and not as exciting as the training plan. It is correct to practice three points and eat seven points, but most people think about how to train and build muscles effectively, ignoring diet, which leads to poor results.
2. Training plan
For fitness, the muscles that need to be trained can be divided into two parts: large muscle group and small muscle group.
Among them, the main muscle groups are: chest, shoulders, back and legs; Small muscle groups are: arms, calves, waist and abdomen.
Give priority to training big muscles. In the long run, the back and legs are more important, but getting started is more difficult. The pectoral muscle is the easiest to use. It can focus on the chest, shoulders, back and legs at the same time, and feel the process of controlling resistance and muscle growth, which is convenient for other muscle groups.
The main training methods are: heavy weight, low number of groups, compound movements and free weight.
Heavy weight: after full warm-up, do 6~8RM intensity, and rest for 90 seconds between groups.
The number of groups is small: generally, the large muscle group uses 4 movements, and each movement has 4 groups; The small muscle group uses 3 movements, and each movement has 3 groups.
Compound actions: multi-joint actions such as bench press, squat, pull-ups, push-ups and hard pull are called compound actions. Thin people need to practice more when getting started.
Rest and recovery
Muscle is made up of many muscle fibers. The purpose of training is to tear these muscle fibers, and then absorb the protein you ingest, and make "excessive recovery", so that your muscles will become bigger. Therefore, rest time is very important. After muscle training, it must be given enough time to repair before it can grow. If it hasn't been repaired, it will obviously not have a good effect if you train to tear it again.