Weekly muscle training schedule with bare hands and equipment
For boys, building muscle is their wish, having a strong and strong muscle is the best body. But want to build muscle is not so easy, muscle exercise is to follow certain methods and principles. So today we are going to introduce a one-week muscle training plan, let’s go and have a look!
For boys, building muscle is their wish, having a strong and strong muscle is the best body. But want to build muscle is not so easy, muscle exercise is to follow certain methods and principles. So today we are going to introduce a one-week muscle training plan, let’s go and have a look!
Monday, Thursday: Freehand muscle training
Although the freehand fitness posture is more difficult, but we also have to arrange the time reasonably, we can choose two days to carry out freehand muscle training, which can let my body have a little rest, but freehand training is the most basic, but also indispensable to everyone’s fitness. At the beginning, we can carry out running warm-up exercises, similar to 30 minutes later, we just began to stretch, let the human body stretch up, and then carry out 3 groups of plank support, each group of 30, and then carry out 2 groups of weight-bearing squat, each group of 30.
Tuesday and Friday: barbell muscle training
Barbell in the whole process of fitness utilization is very high, the key is because whether it is in the difficulty coefficient or the level, everyone can choose at will. After starting with simple Rashin and warm-up exercises, you can start barbell muscle training. First carry out 2 groups of dumbbell birds, each group of 20, so that our shoulder lats get lashen, then carry out 2 groups of dumbbell bench press, each group of 15, and finally carry out 3 groups of barbell straight leg hard pull, each group of 20. After this posture must carry out Lashen, or carry out running conditioning.
Wednesday, Saturday: Super heavy equipment muscle training
We must choose two days to let our strength get stronger exercise, and we must train our explosive force, then we must rely on super heavy equipment. For example, we are more familiar with the reverse pedal machine, Ashdenton equipment, goat lift machine, rope down puller are particularly suitable, with this equipment for 2 to 3 groups of posture, each group of 15 to 20. Although the posture is difficult, it must be carried out persistently.