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Editor's training plan in the novice period

Update:30-01-2021
Summary:

In the novice stage, my physique rate is more than 25%, […]

In the novice stage, my physique rate is more than 25%, so I will add a set of hiit warm-up before the strength training, which not only saves my warm-up movement, but also has the effect of reducing fat (of course, if you gain muscle, you can change to simple Ground warm-up action).
Of course, many people can put aerobic training after strength training for better fat loss, 20-40 minutes. Personally suggest that the overall strength training should be controlled within 60-90 minutes.
Monday: chest + arm
(Because chest training pushes, lifts and other movements can reach the coordination of arm training)
Perform each action 10-12 times, repeat 3 sets, and the group interval time is 45-60 seconds (you can appropriately reduce the number of times or sets according to your own conditions, and the weight can be selected once to complete 12-15 dumbbell weights).
Warm up: shoulder loops for 30 seconds, chest expansion exercises for 30 seconds, arms swinging for 30 seconds
Flat barbell bench press (just lying on the yoga mat)
Diamond push-ups
Flat dumbbell fly (just lie on the yoga mat)
Standard push-ups
Dumbbell curl
Sitting arm flexion and extension
Wednesday: back + shoulder
Perform each action 10-12 times, repeat 3 sets, the group interval time is 45-60 seconds (you can appropriately reduce the number of times or sets according to your own conditions, and the weight can be selected once to complete 12-15 dumbbell weights)
Pull-ups (if you cannot do the standard posture, you can choose low-position pull-ups, as shown below)
Barbell/dumbbell rowing (when doing dumbbell rowing, keep your arms as close to your waist as possible)
Dumbbell side lift
Deadlift
Dumbbell reverse fly
Because the push action can fully exercise to the front of the shoulders, there is no need to deliberately train, and more exercises to train the middle/back shoulders can make the shoulders fuller.
Friday: legs + hips
If you don’t train your legs, you’ll look top-heavy, and there are many benefits to increasing your legs and buttocks. Although training may be painful for you, it will benefit you infinitely later.
Perform each action 10-12 times, repeat 3 groups, the interval time between groups is 45-60 seconds
Weight-bearing squats (you can choose barbells or dumbbells for weight, keep your body stable, or you can choose to squats with bare hands)
Bulgarian squat
Deadlift (you can choose light weight, pay attention to slow rise and fall, don't flash back)
Lunge squat
Sumo squat (or weight bearing)
Sunday: Abdominal muscle training can be arranged, select 3-4 exercises and then group them into groups, reciprocating, or you can choose to arrange several groups of stretching exercises.
Persevere, don’t look at the changes in the mirror every day, it will make you lose confidence, stick to 1-2 months and then compare with your previous self, your weight may not change, but you find that your body shape may be the same, because you The muscle content of your body has gone up, the fat content has come down, and the smaller the muscles of the same weight, your heart and lung function will be better, so try to choose this plan to start moving. Then share your experience with me.

Related Products:Rubber Dumbbells, Yoga Products

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