My personal trainer fitness plan

May

2016-03-08 06:01 Talking from QQ Space

Personal training students’ fitness and shaping plan: a complete fitness plan It should include three aspects: eating (diet), practicing (training), and sleeping (sleep), and practicing consists of three main parts: heart and lungs, strength, and flexibility. In view of this, the training plan I gave is: 40 minutes of aerobic running 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: Abdominal muscle tear (supine leg raise).

Training notes: Training three times a week, every other day (it is recommended to practice yoga to soothe tendons), about 1 hour each time, training the whole body, one movement for each part, the movements in brackets are reserved, one movement is 3 Groups, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, 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, less fat, high content of carbohydrates (oats, black rice, brown rice, eggs, boiled potatoes, boiled vegetables such as broccoli, mushrooms). 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 nap for 30 minutes.

14 secrets to increase muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent movement, peak contraction, and continuous Be nervous, relax between sets, train more large muscle groups, eat protein after training, rest for 48 hours, and it is 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 increased capillaries in the muscles and improved endurance, but the increase in strength and speed was not obvious. 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 align your thoughts and movements, that is, think about the muscle work you are doing. 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 the 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) at the beginning or 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. 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. However, 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 with others, and don't take the ridicule in the gym to heart

Aerobic exercise: running, skipping, swimming, anaerobic exercise: If you don't have the conditions, do push-ups at home to train your pectoralis major and brachialis muscles Triceps, trapezius and deltoid muscles; sit-ups can train the abdominal muscles; squats can train the thigh muscles; and calf raises (lifting the body hard with the toes) can train the calf muscles. Combine aerobic exercise with anaerobic exercise. Usually eat more high-protein foods, such as eggs, milk, meat, fish, etc.

The arms are mainly composed of the forearm and the biceps, triceps, and deltoid muscles. For the main biceps stretch, 1. You can use your upper arms to bend and extend the dumbbell. Don’t lower it to the end when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger’s method. There is a nice name called the 21-gun salute, which is when you are doing dumbbell arm extension, because from extension to bending it is 180 degrees, you can do it in three steps, the first step is 90 degrees below Do 7 times. In the second step, do 7 times at 90 degrees above. In the third step, do 7 times at 180 degrees. The number can be determined based on the weight of your dumbbells. 2. Do pull-ups on a single shoulder. The triceps brachii is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can practice the front delt by doing push-ups and bench presses; the middle delt, grab the dumbbell with both hands, hang it on both sides of your legs, and then do a 90-degree horizontal lift, repeat; the rear delt, grab the dumbbell with one hand, and bend your body forward 90 degrees. degree, lift your arms back and up, and repeat.

Every time you do anaerobic exercise, your muscles will feel sore. Remember not to do it every day. Every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use enough time and Nutrients are used to repair damaged muscle tissue. To put it bluntly, muscles grow when you rest after doing anaerobic exercise.

Scientific fitness will naturally lead to a strong body.