Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou .com/baodian.html Relevant parts are replaced by actions here.
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Day 68: Leg and shoulder exercises
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Aerobics
20 minutes
Seated barbell twist
150 times on one side!
11 warm-up set 8-10 times
3Groups, 6-8 per group times
Gradually increase the weight in each set
Rick Squat
3Groups, 6 times each!
You can set a safety profile for heavy weight challenges.
< img alt="Dumbbell One-Arm Shoulder Press" src="//www.jirou.com/uploads/allimg/140908/23393045G-8.jpg" style="line-height: 25.1875px; width: 135px; height: 135px; " />
Dumbbell on one arm shoulder Recommendation
11 warm-up group, each group of 8 -10 times
3Groups, 10 times each< /span>
Giant group
Side raise
2Groups, 15-20 times each!
< img alt="One-Arm Incline Lateral Raise" src="//www.jirou.com/uploads/allimg/140908/2339305304-11.jpg" style="width: 135px; height: 135px; " />
One-arm oblique side raise
2Group, 15-20 per group Second-rate!
Rope side raise
2Group, 15-20 per group Second-rate!
Giant set: Giant set training rules are mainly applied to large muscle groups training, such as chest, back and thighs, while the lower-intensity triple set training rule (that is, combining 3 training movements as a set with almost no rest in between) can be applied to the training of any part. The reason is obvious. For a small muscle group like the biceps, doing 4 training exercises in a row is obviously too much.
Aerobics
20 minutes
Seated Barbell Twist
150 times on one side!
Nutritional supplements before and after exercise Before exercise
Green tea
a cup
Function: Increase fat metabolism rate and increase fat energy consumption during exercise.
Creatine
5 grams
Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.
Glutamine
5 grams
Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.
After workout
Milk protein powder
2 spoons - 4 spoons (the dosage mainly depends on personal basis)
Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.
Creatine
5 grams
Function: Helps protein anabolism. It is an auxiliary nutrition.
Glutamine
5 grams
Function: Restore functions, promote protein synthesis, and prevent the decomposition of muscle proteins.
(suitable for weight loss)
Breakfast
1
Protein
2
Oats
3
coffee
Second meal
1
Lean Steak
2
brown rice
The third meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
The fourth meal
1
fish
2
brown rice
3
Broccoli
The fifth meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
Pre-training meal
1
Tilapia
2
brown rice
3
coffee
Post-training supplements
1
Protein powder
2
Creatine
Dinner
1
Steak
2
Broccoli
Before going to bed
12 egg whites
Action animation collection
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