The best muscle-training program keeps your muscles growing evenly

If you want to build perfect muscles, of course, you need to persevere. It is best to set a training plan and training goals for yourself at the beginning of training. It’ll keep you motivated when you train. Muscle training can not rush to success, each muscle training action is different, so today we will introduce a reasonable muscle training plan, let’s go to have a look!

How do you schedule muscle training
In general, if you want to have a coordinated and beautiful body, you must ensure the balanced growth of muscle groups in all parts of the body. In fitness, it is necessary to balance exercise to all parts of the body. Many people blindly exercise in the fitness process, no plan at all, fitness from their own fresh sense of starting, generally can not be long-term. In general, the core muscles of the body include the muscles of the back, chest, and thighs. The three major muscle groups should be arranged to train separately. It is best to take a single day for each muscle group to practice, and then take three days as a cycle, so that the muscles can have a full rest and recovery after the exercise.

As the core muscle group, the abdomen is generally placed in the last stage of exercise, and the general fitness experts will not devote time to exercise, because the core muscle group will be involved in the training of the major muscle group. Those with poor stability are advised to strengthen, and abdominal muscle training can be placed after the completion of major muscle training. Abdominal fat loss bodybuilders recommend daily practice, muscle building bodybuilders recommend practice every other day. In addition, the biceps triceps, as an auxiliary muscle, has a strong sense of participation in the exercise process of other muscle groups, and the strong pursuit of arm strength is recommended to take one day a week to do targeted training.

The main training movements of each muscle group

1. Leg raises
   A comprehensive training machine to strengthen thigh muscles with the help of the gym’s reverse pedal machine. The operation is relatively simple, to ensure that the legs do not abduct and not buckle, the legs can be brought together or separated naturally, and the weight-bearing equipment on the outside of the legs or the front of the thighs can be practiced.
2. Squat
   The classic leg training moves, starting with the freehand squat. The upper body is upright in a neutral position, the hips are as far back as possible, and the muscles of the hips and thighs are mainly practiced.
3. Barbell/dumbbell bench press
   The classic chest exercise is the bench press, using either a barbell or a dumbbell. The stability of the barbell bench press is better, and the flexibility of the dumbbell bench press is stronger, which can be a good stretch for the chest muscle.
4. Pull ups
   It can practice the comprehensive action of back muscle and arm strength, and the difficulty coefficient is larger. When causing upward, the core should be stable and not shake, and the hands should be held backwards to maintain a moderate distance.
5. Seated pull row
   The action of rowing is generally aimed at the back muscle training. Hands naturally relaxed state handshake handle, through the back muscle clamping way to stimulate the back muscle, pay attention to not shrug, back straight.
6. Dumbbell bends
   The way you isolate your arms and train your biceps. Take the elbow joint as the middle point, bend the forearm to stimulate the biceps force, pay attention to protect the wrist to avoid injury.