Primary exercise routine (one and a half years before starting exercise)
The purpose and requirements of exercise
To lay the foundation for building a strong and healthy physique, it is required that the health level and physical strength should be significantly improved, the physical shape should be significantly improved within half a year, and all muscles of the body should be evenly strengthened. Have basic knowledge of bodybuilding and master the correct methods of various basic movements.
Content arrangement
Exercise three times a week, or once every other day, for about 60-90 minutes each time, and gradually extend it later. Each exercise should include preparation (warm-up) activities (about 10 minutes)
Exercise activities (45-70 minutes)
Organizing (relaxing) activities (5-10 minutes)
Exercise exercises should include about 10 movements and be able to exercise all parts of the body. Each movement can be practiced in 1-4 groups, and one exercise session should not exceed 30 groups.
2-3 beginner courses for full-body exercise can be arranged. The specific exercises should vary. Change the training course every 1-2 months to change the exercise to enhance the effect.
Each class includes exercises to exercise different parts of the body. There are four arrangement orders, you can choose any one.
Those who train the upper body are in the front, and those who train the lower body are in the back
Those who train the lower body are in front, and those who train the upper body are in the back
Those who train large muscle groups are ranked first, and those who train small muscle groups are ranked last
Those who train small muscle groups are ranked first, and those who train large muscle groups are ranked last
Intermediate exercise action flow arrangement, intermediate stage (one and a half years after the primary stage)
Gradually improve the uniform development of muscles in all parts of the body, pay attention to avoid and correct development deviations, try to break through stagnant sticking points, strive to correctly master more movements that can exercise various parts of the body, and determine the effect of exercise through own practice . Start practicing the prescribed movements for bodybuilding competitions, develop your ability to select and perform bodybuilding physiques, and improve your appreciation level.
Content arrangement
Exercise four times a week (Monday, Thursday and Tuesday and Friday) or take one day off every two days. 90-120 minutes each time. Each course can be divided into three or four parts
Preparation (warm-up) activities (about 10 minutes)
Exercise activities (70-100 minutes)
Performance and competition movement practice (0-10 minutes)
Organizing (relaxing) activities (5-10 minutes)
Divide the whole body into two parts, prepare two courses at a time, and practice one part each. Those who practice four times a week will practice one part on Monday and Thursday, and another part on Tuesday and Friday. For two consecutive days with one day off, practice one part on the first day and another part on the second day.
There are many methods of branching, and the procedures are also different. Below are the four most commonly used divisions to choose from. You can also plan a few more pairs of courses and change pairs after exercising for a period of time.
The first type
Monday and Thursday (or the first day): abdomen (waist), chest, back, shoulders, neck, and calves.
Tuesday, Friday (or the next day) abdomen (waist), thighs, biceps, triceps, forearms, calves.
The second type
Monday and Thursday (or the first day): abdomen (waist), chest, shoulders, triceps, forearms, and calves.
Tuesday, Friday (or the next day) abdomen (waist), back, thighs, biceps, neck, calves.
For the above two arrangements, the abdomen and calves should be practiced every time. This is to obtain obvious effects on the abdominal muscles. The calf muscles are more difficult to develop, so it is best to practice them every time.
The third type
On Monday and Thursday (or the first day), focus on exercising parts with a poor proportion and slower development.
On Tuesday and Friday (or the next day), exercise the parts that were not exercised on Monday and Thursday.
The fourth type
Divide various movements into two parts: "pull" or "push". Practice four times a week, and practice "pull" and "push" twice respectively.; action. There are 2-3 actions available for each body part, and each action can be done in 3-6 groups. One exercise session should not exceed 45 groups.
Advanced exercise action flow arrangement
The purpose and requirements of exercise
By further increasing the intensity of exercise and increasing movement changes, the muscles in various parts of the body will be developed stronger and stronger, and the lines will be more prominent. At the same time, focus on improving any deficiencies to make the whole body develop more evenly and perfectly, reaching a level that is beyond the reach of ordinary people and difficult to achieve in other sports. , physical strength and health levels have also been greatly improved. It is also necessary to practice more of the prescribed movements in bodybuilding competitions, and design one or several sets of artistically chosen movements that can better express your own physique and posture characteristics, in preparation for participating in performances and competitions. Extensive study and research on physical exercise knowledge, master the characteristics and effects of various exercise movements and different course arrangements from practice, so as to overcome sticking points and reach the highest level possible according to one's own conditions, and be able to guide beginners, Intermediate exerciser.
Content arrangement
Exercise four to six times a week or three consecutive days with one day off. Each workout lasts two to two and a half hours.
Practice four times a week (Monday, Thursday and Tuesday and Friday)
Practice five times a week (Monday, Thursday, Wednesday, Tuesday, and Friday)
Practice six times a week (Monday, Thursday, Tuesday, Friday, Wednesday, Saturday)
Each course can be divided into the following three or four parts,
Preparation (warm-up) activities (about 10 minutes)
Exercise activities (100-120 minutes gradually extended)
Performance and competition movement practice (0-30 minutes)
Organizing (relaxing) activities (5-10 minutes)
Divide the whole body into two or three parts and perform rotation exercises, one part at a time.
Those who practice four times a week
Practice one part on Mondays and Thursdays, and another part on Tuesdays and Fridays.
Those who practice five times a week
Practice one part on Mondays and Thursdays, and another part on Tuesdays and Fridays. Practice the areas that need improvement on Wednesday.
EveryThose who practice six times a week
Practice the first part on Mondays and Thursdays, and the second part on Tuesdays and Fridays. Practice the third division on Wednesday and Saturday. Or practice the parts that need improvement on Monday, Wednesday, and Friday, and practice other parts on Tuesday, Thursday, and Saturday. Or practice one part on Monday, Wednesday, and Friday, and another part on Tuesday, Thursday, and Saturday.
If you divide your whole body into three parts and practice six times a week, you can do the following partial exercises.
Monday, Thursday Arms, Shoulders
Tuesday, Friday chest, back
Wednesday, Saturday Legs, Abdomen
If you divide your whole body into two parts and practice them four or six times a week, in addition to the methods already used at the intermediate stage, you can also use the following two methods
The first type
Monday, Wednesday, Friday (or Monday, Thursday) chest, arms, shoulders, upper back
Tuesday, Thursday, Saturday (or Tuesday, Friday) abdomen, legs, lower back
The second type
Monday, Wednesday, and Friday (or Monday and Thursday) abdomen, chest, shoulders, and three heads
Tuesday, Thursday, Saturday (or Tuesday, Friday) Back, legs, biceps
The two division methods listed above do not include the neck, because when doing shoulder and upper back movements, the neck is usually practiced incidentally.
Each body part can be practiced with two to five movements, and each movement can be done in 4-7 groups. One exercise should generally not exceed 60 groups.