PART II Â Junior fitness program
    Warm-up before each training 5--10 minutes recommended stretched, jogging, etc., and various parts of the joint are some exercise to avoid injury.
The first month is based on general training, so that all muscles can be practiced.
(1) Monday training site: middle chest muscle, triceps
◠Barbell flat push 3 × 10RM ◠Dumbbell bird 3 × 10
◠Rally clip chest 3 × 10 ◠Butterfly clip chest 3 × 10
◠Heavy hammer pressing 3 × 10
◠Dumbbells bent over the arm 3 × 10
(B) Wednesday training site: latissimus dorsi, biceps
◠Heavy hammer sitting down 3 × 10
◠Sitting boating 3 × 10
◠Standing posture dumbbells leaning on the boat 3 × 10
◠Standing posture barbell curl 3 × 10
◠Sitting posture dumbbell curl 3 × 10
(C) Friday training site: deltoid muscle, abdominal muscles
◠Barbell sitting posture 3 × 10
◠Before the dumbbells, flat 3 × 10
◠Dumbbell side lift 3 × 10
◠Dumbbells lean over the side and lift 3 × 10
◠Sit-ups 1 × 25
◠Goats stand up 1 × 25
(4) Saturday training site: leg
â—è¹²3 × 10
◠Leg lift 3 × 10
◠Sitting posture flexion and extension 3 × 10
◠Pushing leg curling 3 × 10
â— æ踵3 × 10
    All of the above actions are “ RM †weight, and the number of groups can be changed between 1 and 2 groups, depending on the actual situation. It is suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, there will be no soreness like just training, but there will be soreness after each training, and the time is within two days after each training. 30 to 60 minutes after training eat 1 to 2 eggs, 1 50 ~ 100K bread, drink 100 ~ 200ML milk or water. Actions that cannot be done independently can be done with the assistance of a companion.
When you exercise for 3 to 4 weeks, you will start training to 12RM per group .
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The training intensity increased to 4 groups in the second month , each group 12RM .
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At the beginning of the third month, additional movements will be added, and the intensity will be adjusted appropriately. The weight can be increased. If necessary, pyramid training can be used to stimulate the muscles. This program is suitable for beginners training and then requires a more comprehensive intermediate training program.
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The muscle-enhancing trainer should note that the muscle recovery period is 48 to 72 hours, so it is ineffective to continue exercising the same muscle before the muscles are fully recovered. On the contrary, it will affect the exercise effect. Generally, when there is a large muscle exercise, there is a small muscle involved in exercise. In this case, it is best to exercise the muscles involved in exercise on the same day. The number of groups and the number of times required, 3 to 4 large muscles , 6 to 10 RM , 3 to 4 movements, 2 to 3 small muscles , 8 to 12 RM , and 2 to 3 movements. Large muscles include: chest muscles, latissimus dorsi, abdominal muscles, and legs. In the initial stage of training, it is necessary to reduce the weight and increase the quantity.
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"RM" is the abbreviation of "repetition maximum" in English , and the Chinese translation is " maximum repetition value " . The "6 ~ 12RM" is expressed by "repeated up to 6 to 12 times by weight." For example, the training plan is: dumbbells one-arm bending 3 to 4 groups, 6 to 8RM . Explain: use a 10 kg dumbbell for single-arm curling exercises, and try to make a maximum of 6 to 8 times in a row. This weight and number of times are made in 3 groups. Normal training each interval can be 60 to 90 seconds of rest, which is the 10 kg weight 6 ~ 8RM the operation, if reduced fat is a health purposes, such an operation to reduce the weight, the number can reach 20 ~ 30RM. In the training program, it is generally said that the prescribed weight varies from person to person.
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In bodybuilding, load intensity is a very important training factor. 1 to 4 times mainly increase absolute muscle strength and physical strength, 6 to 12 times mainly increase muscle circumference, 16 to 20 times mainly develop small muscle groups and increase muscle line elasticity. , more than 25 times mainly used to reduce fat, improve heart and lung function, fitness shaping and so on. (to be continued)
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