How to schedule muscle training

If you want to exercise, you must set up a detailed plan. So how do you arrange the time for muscle training appropriately? In fact, many people want to exercise their muscles, but if they don’t know how to exercise, they will not achieve good fitness results. So if you focus on muscle training, you need to arrange your time reasonably. Here are some arrangements for muscle training time.

First of all, in the morning, there is no need to get up too early, just get up at 8 o'clock, have breakfast and rest for an hour, start at 9 o'clock, stretch all your muscles before training

1. 6 sets of head squats (warm-up set), 15 in each set, 1 minute rest between sets

2 Push-ups 6 sets (warm-up set), do 80%-90% of your maximum number of reps in each set, rest for 1 minute

3 Do you have dumbbells at home? If not, buy a pair of adjustable weights. Dumbbell curls for biceps, 5 sets (warm-up set), 12 reps per set, 1 minute rest between sets

4. 6 sets of sit-ups, 15 reps per set. No warm-up required because the body is already warm. Rest for 1 minute between sets.

Let's practice like this first. Since I see you don't exercise much, the intensity should not be too high. Come back to me after practicing for a month. Practice for 2 days and rest for one day.

I practice bodybuilding, but I think it's also suitable for you. This is the basic training method I developed, which is gradual and progressive. Persistence is the key

The training of junior students should be based on the principle of combining work and rest, with basic training as the main focus. Three times a week

Strength training, one aerobic training session after four strength training sessions, practice every other day.

First day plan

Chest: 6 sets of flat bench press 8-10 times each

Push-ups 4 sets 10-20 times each

4 sets of dips, 8-10 reps each

Butterfly machine chest press 4 sets of 8-10 times each set (as an auxiliary project)

Back: 4 sets of pull-ups, 6-8 reps each

Latissimus dorsi chest pull-down 6 sets of 10-12 reps per set

Abdomen: 4 sets of sit-ups, 20 reps each

4 sets of supine leg raises 20 reps each

Day 2 plan

Shoulders: 6 sets of upright raises, 8-10 reps per set

Seated dumbbell raise 4-6 sets of 8-10 reps

Dumbbell lateral raise 4 sets of 12-15 reps

Arms: 4-6 sets of 10-12 reps per set of upright barbell curls

4-6 sets of 10-12 reps behind the neck

Legs: 6-8 sets of squats, 8-12 reps per set

Calf Raises 6 sets of 12-15 reps

Day 3 plan is the same as day 1

Day 4 plan is the same as Day 2

Day 5 plan

Aerobic exercise: running for 20-30 minutes

Stationary bike 10-30 minutes

The above is the arrangement of daily muscle training time. In fact, it is quite reasonable and can have a good training effect. If you have muscle soreness or don’t know how to exercise, you might as well try some of the above methods to arrange your time reasonably, so that you can effectively exercise your muscles.