The exercise method of each muscle block of the thin person fitness plan:
1. Pectoralis major: Barbell training method: flat barbell bench press, upper slant barbell bench press, down slant barbell bench press!
Dumbbell training methods: flat dumbbell bench press and flying birds, upright dumbbell bench press and flying birds, down inclined dumbbell bench press and flying birds
In addition to these two kinds, the gym also has a cross pull chest and a butterfly machine, which is also a machine that engraves the delicate part of the chest muscle!
2. Back muscles: can make you the most critical part of the 3 corners
Action: high pull down, seated rope rowing, barbell rowing, dumbbell rowing, wide grip pull-ups and narrow grip pull-ups
3. Shoulder muscles: divided into deltoid and trapezius muscles, is also the main body of the inverted 3 angle body, can make your shoulders wider!
1) 2 biceps: barbells bend the priest and other curls, dumbbells curl! This is 3 classic movements! For the time being, you only need to practice these 3!
2) 3 muscles (arm muscles with head muscles facing back): supine arm flexion and extension (I like to practice), the rope is pressed down (there are 2 kinds of gripping equipment, all need to be trained)
Narrow grip flat bench press, these 3 are classic!
4. Thigh: Squat is one of the methods. I personally like to exercise my thighs with 2-3 sets of great weight.
What is your great weight? That is, you can use this weight to do 1-3 times of weight. I personally like to do it twice and then add it again, which can make the thigh very good. Pump sense and strength grow!
Squat can quickly grow the outer muscles of the thigh!
Leg lift is the second best practice for squat training in the gym:
The leg lift can make the muscles of all parts of the thigh get good exercise!
This equipment you know about the gym will know, very common!
5. Abdominal muscles: In fact, everyone in the abdominal muscles can see the abdominal muscles as long as your fat content is low enough, but if you want to be obvious, you still have to train and let the abdominal muscles grow up, but the time for a group of muscles, Abdominal muscles are not obvious, because the fat is also relatively increased! It is more difficult to increase muscle and reduce fat! Those who gain muscle or reduce fat can only choose one of them in a period of time!
Thin man fitness plan training method
Weight-bearing sit-ups, weight-bearing belly and belly!
Supine leg lift and overhanging leg lift
The number of times the thin man fitness program training
Personally, I recommend exercising up to 2 parts of the muscles, but it is definitely not a full-body exercise. Unless you have not exercised for a long time, you should use full-body exercise for restorative training, and this type of restorative exercise can only be used lightly. Weight to train!
The normal combination exercise method is:
Day 1: The chest muscles and the 3 muscles are trained together. Because these two parts are trained each other, the exercise chest muscles can also practice 3 heads! The narrow muscles can also exercise the chest muscles when practicing 3 heads.
Day 2: Shoulder muscles: 3 muscles and trapezius muscles, because this is a whole piece! And the abdominal muscles can be put together for training!
Day 3: Back muscles and two muscles, which complement each other and exercise each other!
Day 4: Leg muscles, a whole piece of calf muscles!
Day 5: Abdominal muscles and arm muscles!
2 days off
Combination exercise
A one-week training program can effectively exercise one of the muscles without exercising and related muscles, so that the muscles can be fully destroyed without damage!
But you can't let your muscles get used to the way and frequency of your exercise. Change your exercise style after a while:
Then the chest and back muscles, the shoulder and abdominal muscles go to each day for training!
If you have abdominal muscles, you can see the abdominal muscles. If you don't have a pain, you can join the training at any time. Because the abdominal muscles are no more than other muscles, it will recover quickly. For other muscles, I recommend at least 4 days to retrain. Because this muscle is in the time of rest, it is growing muscles. If you grow up, you will practice again. Not only can you not grow but it will destroy muscle tissue! It is counterproductive! So it is enough to practice one muscle block once a week. Open abdominal muscles!
Thin people's fitness requires time and perseverance compared to obese people's fitness, because thin people's fitness not only needs exercise but also must increase fat, so that muscles can develop better, and lean people who want to exercise!
Silicone Gloves-
Usage: Household, Washing Dish, Kitchen, Car,Bathroom, Pet and More.
Easy to make foam-with a little detergent he will produce a lot of foam.Bump design-anti-slip particles inside the glove.
Hook design-glove are easy to store and drain to avoid bacterial growth.High temperature resisitance-the glove are heat resistance to 220 degrees and can be sterilized by boiling water.
Silicone Mitts,Silicone Oven Mitts,Silicone Oven Gloves,Silicone Cooking Gloves
YANGJIANG SHENGHAI INDUSTRIAL&TRADING CO., LTD , https://www.shenghaiyj.com