How to make a fitness and muscle building plan?

Nowadays, fitness has become very common. As a sport for modern urbanites, it has been accepted by more and more people. It does not take a long time to train muscles. Forty minutes after get off work is enough. However, fitness plan is very important. Everyone needs to have a clear idea about it. This determines whether you can train muscles well and shape a good body shape. So, how should we implement a fitness and muscle building plan?

Reasonable exercise

The amount of exercise should be moderate, and the weight of the equipment should be moderate (60% to 80% of maximum muscle strength). The schedule is to practice 3 times a week (once every other day), and it is recommended that each practice should not exceed 1 hour. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which require all strength to complete, stimulate the muscle tissue more deeply, and "super recovery" is obvious, resulting in excellent exercise results.

Exercise should be focused and targeted. After 2 to 3 months of exercise, your physical strength will be significantly enhanced and you will have more energy than before. At this time, you should focus on training large muscle groups, such as the pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus and quadriceps, and the amount of exercise should be adjusted at any time. In addition, muscle groups in the same area can be trained using different movements and different equipment, and the trained muscle groups must contract independently. As your muscle strength increases and your movement coordination improves, the effects of exercise will become more and more significant. Generally speaking, the exercise movements should be changed every one and a half to two months. In addition, when exercising, your spirit (mind) should be concentrated on the part being trained, and you should avoid talking, laughing, listening to music, etc. The stronger the feeling of soreness, swelling, fullness, and heat in the muscles of the exercise area, the better the exercise effect will be. If you persist in this way for another half a year to a year, your body shape will change significantly.

When doing bodybuilding exercises, it is best to participate less in other sports, especially endurance sports, such as long-distance running, and many ball sports (the three common ball games of football, basketball and volleyball, as well as badminton, tennis, etc.). Because these exercises consume more energy, they are not conducive to muscle growth, and the more you exercise, the thinner you will become. In addition, do not do other activities that consume too much energy.

When exercising, do not exercise on an empty stomach, as this will consume muscle and cause dizziness due to low blood sugar. It is best to eat more carbohydrates before exercising. Chocolate and bananas with high sugar content are good choices. After exercising, you should also supplement with an appropriate amount of sugar and protein. You also need to choose an appropriate way to release stress. Get enough rest, it is recommended to ensure 8 to 9 hours.