The role of training plan for beginners:
1. Hold the correct training program.
The main purpose of our weight-bearing training is to increase the blood flow through the muscle tissue, so that this part of the muscle can receive more nutrients and moisture. In order to adapt to this kind of weight-bearing training, the result of self-regulation of muscles is that the muscle fibers thicken and grow, the muscle tissue increases, and the cross-sectional area increases. There are also some muscle fibers that require nutrition to achieve recovery and over-recovery after being damaged under load. Rest is key to recovery.
So: training, nutrition, and rest are the three elements of bodybuilding.
2. Hold the correct practice posture and experience the correct muscle feeling.
Friends who are new to bodybuilding, you need to understand your own abilities. Due to individual differences, everyone's choice of load is very different. Do not overly require yourself to complete heavy training loads. Muscle feeling should be your top priority.
After a muscle group is fully stimulated by weight-bearing, it should swell and heat up. The muscle group will feel sore and weak the next day. This kind of soreness should not affect the training of other muscles in your body. It will subside within three or two days, but it will not disappear completely. If this soreness persists for more than a week, you are definitely overtraining. Pay more attention to your nutritional intake. (High-quality proteins and multivitamins such as bananas, oranges, eggs, and fish can help you get rid of pain)
3. Supervise practitioners to complete training on time and in quantity.
Some beginners will train aimlessly, blindly and blindly because they are not constrained by a training plan. Over time, they will develop inertia and take detours on the road to bodybuilding.
Thoughts always come first, so beginners should respect their own training plan, grasp the correct feeling of muscles, implement the plan well, and develop good exercise habits. With these correct feelings and good habits, even if your training is interrupted for some reason in the future, it will not be difficult to make a comeback.
Here is a training plan for beginners:
Day 1, back and shoulders: pull-ups, behind-the-neck press, barbell row, dumbbell one-arm pull-up, straight-leg deadlift
The next day, chest: push-ups, bench press, dumbbell fly, parallel bar arm extension
Third day off
The fourth day, legs: squats, seated leg extensions, dumbbell lunges, prone leg curls, calf raisesheel.
On the fifth day, arms and abdomen: sit-ups, supine leg raises, dumbbell curls behind the neck, support behind the hands, barbell bicep curls, dumbbell curls.
Rest on the sixth and seventh days
Rest days do not mean not doing any exercise. The plan we make is an anaerobic training plan. On rest days, it is best to do some aerobic exercise such as running, jumping, and shooting.
Before training, you should do warm-up exercises and stretching exercises, and use some lighter weights to stimulate your muscles. Generally, you can use weights so that you can feel some muscle tension when you do 10 to 12 times. After several sets of repetitions, the muscles should feel swollen and warm. You should also do some stretching exercises to relax your body after training. This helps more blood flow through the trained muscle group more smoothly, aiding muscle recovery.
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