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女性初学者培训项目


Alen Hao 销售经营生类固醇粉末,电邮: alen@ok-biotech.com
初学者:

一个开始的东西; 一个没有经验的人

一个从来没有碰过体重的人

一个在举重之前,但没有结构或目标的人

一个已经取消了结构和目标,但已经远离健身房,并得到严重失明的人

对于起始的女性升降机,基础是唯一的起点。 不仅仅是基础,而是绝对的基础。 没有必要得到花哨; 没有必要增加大量的练习。 坚持真正和尝试的演习,负责任何人的成功。

作为初学者,您将需要较少的培训,而那些更有经验的人,并且已经获得了更大量的肌肉质量以及肌肉成熟度。 您的主要重点将是完善您的基本电梯的形式; 没有这个,你永远不会成功地进入更高水平的培训。 您还将为您的肌肉增长而增长,而且在您培训的初期阶段,您将能够体验到您达到的任何其他水平的最佳成就。 你的肌肉很新鲜 他们从未被提交到你即将开始的事情。 随着你的进步,你的身体将开始反对自己,变化和进步将会更加缓慢。 享受这个时间 利用你的第一步,使步骤很好,因为你永远不会再有这样的增长的机会。

您的成功将会有几个关键,而且成功率也将达到。 这里将讨论几个,但最重要的是,什么使健美运动员或健康爱好者成功的是饮食。 要了解完整的饮食信息,请参阅steroid.com的饮食和营养概况,了解最佳的最佳饮食方式。

***年龄因素***

你几岁没关系 如果你以前没有打过重量,而且17岁或57岁,这是最好的开始。 如果你已经打了健身房,但是自从步行进入体重室几年之后,现在就是回到基础,再次通过良好的老式基础为您的肌肉提供成长。

***形成***

您在这些练习中使用的形式是您的训练在一致性和饮食方面最重要的方面。 没有适当的形式,你可能会取得一些进展,一些是关键词。 这些各种练习中的每一个都具有正确的方式来执行,并被设计成完美地和最有效地击中目标肌肉。 形式不当,容易造成伤害; 它也很容易从你想要工作的肌肉群体拿走。 因为不正确的形式,很多人会因为工作胸膛而比肩膀和肱三头肌更加需要工作。 这么多的人会在想要恢复工作的时候使他们的二头肌和前臂比需要的多; 列表继续下去。

***休息***

作为重量级游戏的新人,或作为一段时间失去行动的人,建议您健身运动,但这样做可以提供更多休息。 不管你的训练水平如何,在训练之间休息是非常重要的,以免上班。 你最好的打赌是每周打一次身体部位一次,使每一个人的数量和速度尽可能快地进出。

***锻炼持续时间***

您的培训课程不得超过一小时。 这不包括你可以做的任何有氧或腹部训练。 在两到三个小时的体重训练中不断地冲击和冲击你的肌肉是一种徒劳的尝试,并且在建立肌肉时完全浪费时间。 你的锻炼背后的想法是刺激不是湮灭。 歼灭在你将要承担的地方占有一席之地,但每次去健身房都不应该是焦点。 这是一个可靠的火灾方式,以煎炸你的中枢神经系统(CNS),并且使你被烧毁早点你应该有。 如果你做的事情正确,如果你保持你的驱动器,你永远不会有一个理由烧毁。

***配对身体部位***

作为一个新手,或作为一个开始的人,没有必要把你的日常生活分成一个更复杂的团。 再次,您的重点是形式,刺激和进入凹槽。 您的肌肉是新鲜的,并且许多这些肌肉将被训练身体上的其他肌肉群体。 例如,当你训练胸部或肩膀时,你的三头肌会发挥作用; 适当的形式将受到限制,但仍然会受到一些刺激。 训练您的二头肌和前臂训练也将会起到作用,适当的形式将会受到限制。

***一致性***

一致性是建立任何良好的肌肉体质的主要关键之一。 制定攻击计划并坚持下去; 你需要安排时间和时间来训练。 培训您的优先事项之一; 它应该成为你基本日子的常规部分。 如果你生病了,那就不要去健身房了 但只有当你真的病了 如果你有轻微的头寒冷或只是有点累,推过去。 它很容易找到一百万个借口,每天都不训练。 如果你要成功,你必须把它作为优先事项。
alen@ok-biotech.com

***强度***

当你打健身房时,很重要的是打硬体动物。 不要浪费你的时间在训练,得到出来,完成工作。 一直存在的问题是 我需要多长时间运动? 你需要努力训练。 不,你不需要处理每一个单独的组织和代表的边缘。 然而,保持强度高,限制在60-90秒之间,当你感觉真的很好,不要害怕休息时间更短。 较长的休息时间是可以接受的,例如当你做沉重的蹲便器或死电梯时,说120秒,但这不应该是每次。

- 一定是肯定的; 有力的运动更有利于单身运动。 研究表明,健康人群的健康运动可以增加体内的内啡肽,并增加阳性激素产生的强大状态。 意味着它可以以适度的运动不能在体内增加睾酮和生长激素水平

***从哪儿开始***

*作为初学者,如果您对自己的目标有实际的认同和认可,如果您明白成功不会在一夜之间达成,那么您必须采取必要的步骤和规定的顺序,从中充分利用您的新功能努力。

许多谁会阅读这些轮廓,从初学者的习惯开始是非常困难的。 没有人喜欢承认他们是初学者。 不要这个人! 如果你是初学者,从这里开始。 从其他地方开始没有任何意义。

如果你是一个真正的初学者,无论是年轻的少年还是几年以后的人,有三步的过程,作为一个初学者,steroid.com强烈要求你遵循。 3个步骤将需要大约8-12个星期的时间,将超过您的时间。

前两个步骤是我们所说的初学者培训; 2步骤为您准备下面列出的初学者例程。 这些步骤中的每一个都将帮助您准备身体,了解将来的情况,让您变得更加习惯于培训,并为所有人创造更好的体验,为您自己长远的体验。 这是一切,创造一个积极愉快的经验。

***阶段1***

- 你在健身房的第一个月,在这个阶段你将完成全身锻炼,每周3次。

- 您将从下面的初学者例程列表中选择练习。 每次选择不同的练习。

从以下6个类别中选出一个练习:

胸部

肩膀



回来

三头肌

二头肌

- 您将完成一组您选择的每项练习,并且每次练习完成大约12-15个代表。

每次训练后,完成20分钟的心脏训练。 您可以选择跑步机,椭圆机,步进磨机或楼梯步进机。

- 一分钟的步行快节奏,以下分钟你会增加一个轻微的跑步速度。 完成10个总电路,共20分钟。

- 无论你每周如何混合和锻炼你的练习,在每周的一次训练中你还将完成:

- 2套上拉(体重或辅助)12-15个代表;

-2套深俯卧撑各12-15个

2套立式小腿每组12-15个

以下是您的培训可能是什么样的例子:

第1周:

第1天

倾斜杠铃出版社,哑铃军事出版社,弯曲式哑铃行,蹲式,高架杠铃三角扩展,坐式哑铃卷发,拉扯


第二天

第二天:哑铃飞行,三头肌痉挛,死亡升降机,站立的杠铃卷曲,步行龙,宽上下右右排,小腿上升

第3天

第二天:哑铃飞行,三头肌痉挛,死亡升降机,站立的杠铃卷曲,步行龙,宽上下右右排,小腿上升

- 以这种方式混合和匹配练习大约4次。 你们中的一些人不需要这么长时间,但是大多数人都会这样。

***阶段2***

*完成第一个月后,您将花费约一个月的时间将您的锻炼分为上下半身。 在这一点上,你将每周训练你的上半身2次,下半身每周训练1次。 接下来的一周,你将每周切换和训练你的下半身2次,你的上半身每周一次。 将这个时间表全部放在第二阶段。

- 您仍然会为每个身体部位选择一个锻炼,但是这次您将完成每组12-15个组的每组2次练习。

- 每上身训练一天,无论您当天选择什么练习,您将完成2组上拉,每组12-15个,每组2-15个。 在每个下半身,无论你选择什么练习,你将完成2套立腿小腿,每组15只,每组2只,每组10只; 以及3次额外的腹部练习,一个用于上腹部,一个用于下腹部,一个用于上下腹部和一侧。 您将完成每组1组,每组15个。

每次训练后,完成20分钟的心脏训练。 您可以选择跑步机,椭圆机,步进磨机或楼梯步进机。

- 一分钟的步行快节奏,以下分钟你会增加一个轻微的跑步速度。 完成10个总电路,共20分钟。

*您的时间表应如下所示:

第1周:

第1天

平板杠铃按钮,关闭手柄台式压力机,弯曲杠铃排,反向手柄杠铃卷发,反向Pek-Dek飞行,Pull-Ups,Push-Up

第二天

蹲便器,腿筋卷发,步行龙,小腿举起,臀部,腿部升起,扭转ches ches

第3天

杠铃军事出版社,死亡升降机,Pec-Dek飞行,Tricep摔跤,站立的杠铃卷曲,Pull-Up,Push-Up

第二周:你将遵循上述相同的协议,这次你会执行较低的一天两次,高一天一次; 一切都是一样的

***头两个月的重要提示*** 1。 休息:您将在第一个月的练习之间休息一会儿,不要超过60秒。 第二个月,尝试保持在60-90秒的范围。

2.在无休止的日子里,强烈要求您在当天完成2-3天的有氧训练。 选择适度较长时间的有氧运动。 拍摄40分钟范围,保持心率每分钟约130次。

***三个月***

- 你已经完成了前两个月的培训; 你没有受伤而没有失去一致性。 你已经有了更好的形象,并且在一个更好的精神状态,那么你是当你第一次开始。 你现在已经准备好了官方的steroid.com初学者培训课程。

***初级女训

胸部和三头肌(锻炼A)

Incline Barbell press:3套8-12个代表

Flat Bench哑铃出版社:3套10-12个代表

Pec-Dek飞行:2套10-12个代表

(三头肌)

法国新闻/骷髅破碎机:2套12-15个代表

Tricep Dips:2组每组12-15个

*从下面的列表中,结束每个课程2组3次腹部练习。 每次选择不同的类别。

胸部和三头肌(锻炼B)

Flat Bench Barbell Press:3套8-12个代表

倾斜哑铃出版社:3套10-12个

哑铃飞行:2套10-12个代表

(三头肌)

关闭手杖台:2套12-15个

架空杠铃Tricep扩展:2套12-15个代表

*从下面的列表中,结束每个课程2组3次腹部练习。 每次选择不同的类别

(双)(锻炼A)

Wide Grip Pull-Ups:50代表,尽可能多的套

Bent-Over Barbell行:3套10-12个代表

死亡升降机:3组6-10个代表

(二头肌)

常设杠铃卷曲:2套12-15个代表

哑铃锤卷曲:2套12-15个代表

(B)

Wide Grip Pull-Ups:50代表,尽可能多的套

弯腰哑铃行:3套,每支10-12个

死亡升降机:3组6-10个代表

(二头肌)

坐哑铃卷曲:2套12-15个,每个手臂

反向握手杠铃卷曲:2套12-15个代表

腿部:(锻炼A)

蹲下:3套8-12个

步行龙:3套,每组由每支10个代表组成

躺腿卷曲:3套12-15个代表

站立小腿提高:2套15个代表

腿部:(锻炼B)

腿按:3套8-12个

步行龙:3套,每组由每支10个代表组成

直腿死亡升降机:3套10-12个代表

坐坐小腿升高:2套每组15个

肩膀与陷阱:(锻炼A)

Barbell Military Press:3套8-12个代表

坐式哑铃横向提升:3套12-15个代表

Bent-Over Dumbbell横向提升:3套12-15个代表

Barbell Shrugs:3套10-15个代表

*从下面的列表中,结束每个课程2组3次腹部练习。 每次选择不同的类别。

肩膀与陷阱:(锻炼B)

哑铃军事出版社:3套8-12个

反向派克飞行:3套12-15个代表

宽夹右上排:3套12-15个代表

哑铃腮红:3套10-15个代表

*从下面的列表中,结束每个课程2组3次腹部练习。 每次选择不同的类别。

***腹部练习***

*类别1:

1.扭曲Cr ches:。。。。。。。。。。。。。。。。。。。。。。。。。。。。。。。。。 用右脚弯曲90度角的地板上,将您的左脚/脚踝放在右腿的膝盖上。 慢慢地拿起右手肘来满足你的左膝; 降低并重复。 切换手臂和腿部定位,以完成对方的代表。

2.骨盆推力:躺在你的背上,抬起你的双腿直立在90度。 保持双臂在你的身体,抬起你的骨盆,保持你的腿完全垂直和直立。

3.臀部:平躺在地板上,弯曲90度角。 将双手放在你的头后面,只需要紧紧抓住。 不要拉扯你的头部或颈部,和所有的练习保持头部呼吸。 运动会小而简洁; 这不是一个全方位的仰卧起坐。 当你下来,你的肩膀不应该直接与地面接触。 你想在整个时间内保持腹部的紧张。 这可能需要一些时间来建立,不要沮丧。

*类别2:

1.罗马椅子:使用罗马椅子(它将是一件设备,它有一个休息和放置,你的手臂和手放在身体的正前方,你的背部会靠在一个垫上,而你的双腿自由地垂下来。)向上抬起你的膝盖尽可能高,同时将你的骨盆向外滚动。 压在顶部并重复。 要非常小心,不要太快,否则你将通过动量完成每个代表,并将腹部完全脱离运动。

2.延长的腿部扭曲紧缩:躺在你的背上,把你的右手放在你的头后面,并伸出你的左臂躺在地板上垂直于你的身体。 将您的右脚放在地板上,膝盖以90度的角度弯曲,拿起左腿,将其伸直,伸出约12英寸的地面。 将您的左腿直接朝向您的身体,同时将您的右肘向上,以满足您的左膝盖。

3.臀部:平躺在地板上,弯曲90度角。 将双手放在你的头后面,只需要紧紧抓住。 不要拉扯你的头部或颈部,和所有的练习保持头部呼吸。 运动会小而简洁,这不是一个全方位的仰卧起坐; 当你下来,你的肩膀不应该直接与地面接触。 你想在整个时间内保持腹部的紧张。 这可能需要一些时间来建立,不要沮丧。

* 3类:

Jack Knife Crunches:有几种方法来执行这些操作; 你将从一个更基础的开始。 垂直坐在长凳上,将双手放在身后,握住长凳,手掌朝上; 将你的双腿伸直在你面前。 慢慢地把你的双腿放在你的身体上,同时把你的上半身碰到两个膝盖。 不要让你的膝盖向下摆动。 如果这个举动起初太难了,在地板上执行相同的动作,直到你变得更强大。

桥:开始躺在你的肚子上。 举起你的身体,握住你的脚趾和前臂。 保持直线在你的身体,保持你的脸指向下,但不要弯腰你的头。 在你的脖子和脊柱上保持直线。 将所有的空气从肺部排出。 当你抱着自己,尽可能地挤压你的腹部肌肉。 短暂呼吸,持续时间尽可能长。 大多数将能够持续至少20秒钟,尝试最多60秒钟。

3.自行车:躺在你的背上,就像你双手在头后面进行嘎嘎嘎嘎嘎吱嘎吱嘎吱嘎吱呜呜呜呜呜呜呜呜呜呜呜呜呜, 当你执行这个练习时,你会带着一条腿朝着你的身体,同时把对方的肘部伸到膝盖上。 当你执行代表,剩下的腿仍然保持静止。 你进行运动,右臂到左膝,左臂到右膝,重复。 你的上半身应该像在扭曲的紧张中一样执行相同的运动,你的肩膀不应该直接与地面接触。

***示例程序A&B部分:

*这些例程就是这些例子,他们不是说这是唯一的方法,你可以配对身体部位的练习。 例如,胸部锻炼B,在上面的列表上,您在按压后进行飞行,首先在您的胸部之一中进行首次操作是在开始时预先排出胸部的好方法。 它重要的是混合起来,以保持身体的猜测,身体有一个倾向,尽量保持一样,并保持在一个稳定的状态。 让我们回答你可能遇到的一些问题

问:你应该遵循这些例行程序吗?

A:当你第一次开始的时候,绝对的,按照上面的例程来确定它的方式。 开始训练的第一周,练习1周,然后第2阶段练习1个月,然后从每个身体部位的锻炼A开始初学者例行练习,接下来的一周锻炼B后再重复一次上。 当你习惯于训练时,开始混合练习的顺序。 然而,当涉及到你的胸部和三头肌的日子和你的背部和妊娠日,胸部总是做三头肌,后面总是做二头肌。 在胸前或背部训练手臂肌肉将分别限制胸部或背部训练。

问:我应该把代表和集合放在例行程序中,还是应该玩这个吗?

A:当你第一次开始的时候,绝对的,按照上面的例程完全按照它的布局。 随着你开始进步,随便玩一下这个rep范围。 记住,你不仅仅是为了体力而提升你的体质,你的代表应该总是在每组6-12的范围内。 偶尔烧掉一套20+代表是一个很好的混合方式,如果你想做一个3-4的偶尔,去做,但一般保持在6-12范围内的集合。 尝试保持你的小腿锻炼在15代表范围,犊牛更有效地响应更高的代表集,如这一点。

问:大部分练习只有3套,其中只有2套,足够了吗?

答:当你开始锻炼时,以胸部为例,说开始是倾斜的杠铃出版社。 您将需要预热和做几套,同时逐渐增加每个重量。 当涉及大纲中列出的3套时,这些表示“工作集”,您将推向极限。 完成这个第一个练习后,当你去下一个练习,没有理由再次经历同样的热身。 你不应该做一些下一个练习,你应该直接进入工作集; 你的身体已经加热了

与生活中的一切一样,也有例外,这里有一些。 当你做腿的时候,如果你先不做蹲,你可能还是需要做一两套, 但不要浪费大量的精力在一堆热身套,你应该已经很温暖了。 同样可以说,有死电梯,还有一些紧迫的动作。

- 当你的二头肌和三头肌训练,你应该已经很热身了。 一开始,这里和那里的一个灯光很好,但不要像刚刚到健身房那样对待它; 没有必要。

问:如果我想做更多的套装,我该怎么办?

A:一般来说,不,你应该能够按照这个例程中列出的规定的数量来完成所有的工作。 现在有时要混合起来,一定要在那里放一两个,这对肌肉来说是很好的刺激。 但一般来说,如果您遵循指导性的大纲,规则和建议,如果您完全遵守,您将获得完美的收益,充分利用您的培训。

问:超级套装,落款等高强度方法怎么办,为什么不列出?

A:随着你的进步,你一定会把它们添加到你的健身包里。 现在你是一个初学者,你需要从一开始就开始,不要超前。 你需要学习所有正确的技术并掌握它们。 如果你没有掌握一切都在谈论这里,那么如果你这样做,你可能会犯太多错误,并且短暂地改变你的锻炼。

也就是说,当您变得更习惯于培训时,一旦您遵循了这个程序相当长的一段时间,但仍然没有准备好跳到中间级别,那么在这一点上添加超级集合和下拉列表可能会帮助您推动下一个培训水平,成为一个好主意。 要查看正确的超级集合和集合的方法,请参阅中间培训部分中的这些准则。

*** ***神话

*减价:

当你训练某个身体部位时,这并不意味着你正在从正在工作的地区燃烧脂肪。 许多人认为,如果他们做仰卧起坐或仰卧起坐,他们实际上会缩小胃口; 没有东西会离事实很远。 锻炼身体时,从身体脂肪中吸取的能量会将身体的脂肪储存在身上; 它从脂肪储存的最后一个开始。 当你工作一定的身体部位时,事实上它改善了身体部位的形状和力量,但你并没有特别从那个区域去除脂肪。 你的目标是缩小整个身体的脂肪细胞,这正是你锻炼和吃饭时所做的。

肌肉到肌肉的肌肉:

许多人认为,当他们停止训练他们获得的新肌肉实际上变成脂肪。 相反,有时候对于胖子说; 有些人认为,当他们开始训练脂肪时,他们现在将变成肌肉。 肌肉组织与脂肪组织不一样。 为什么这个神话存在? 这是因为肌纤维分解代谢使用能量,这在许多情况下会导致过多的葡萄糖作为脂肪储存。 你最终得到的是同一身体部位的肌肉萎缩和增加的脂肪组织,使肌肉变成脂肪。

*重塑肌肉:

不幸的是,你不能重塑你的肌肉。 你的肌肉的形状是在出生时决定的。 您的目标是添加所有你可以的肌肉的外观,并热心地创造一个更好的吸引力的肌肉在你的身体。 通过增加肌肉的大小和去除多余的身体脂肪,它会给他们更好的肌肉的外观。

***图表说明,健身与比基尼爱好者***

*你刚刚开始训练,因为你进步有一个机会你需要从你的例程中删除一些例行程序中列出的练习。 你的目标与其他任何人一样,建立瘦肌肉组织,但有一些你需要考虑的事情。

*腿:

- 重要的是,随着所有体质建设的努力,你建立一个比例和平衡的体质。 然而,在你的情况下,如果你的腿变得太发达,这可能是一个问题。 因为这个事实,在训练中的某些时候,你可能需要退出你的杠铃蹲下。 这个地球上的任何东西都不会像瘦腰组织一样像杠铃蹲在腿上。 如果你发现腿部肌肉发达,可能会对你的目标造成不利影响,那么请继续进行蹲下的锻炼,但是要减轻身体重量,再用更多的蹲便器。 一些但很少有可能需要放弃蹲下一段时间。

*死亡升降机:

- 一个最好的,如果不是这个星球上最好的背部运动,但是在纯粹的形式,这个电梯不适合你。 有太多的风险增加你的倾斜的大小,这只是一个坏事,你想做什么。 它给了更广泛的外观,你不想要的东西。 对于你,仍然建议你制作某些类型的死电梯作为你的例程的一部分。 你应该偶尔做架子死电梯。 这样可以防止您陷入常规死亡电梯可能导致您的某些陷阱。 在上面的示例程序中,您每周都会做一些初学者的死电梯,对于您来说,您将进行机架死亡升降机,但是您将首先在其他后退锻炼中进行操作,并且随着您的进步,您可能需要它每三回都会。

*肩膀和陷阱:

保持耸耸肩至少。 每三次锻炼一次就完美了

*重复次数:

对于数字和健身爱好者,您需要从上述列表中更改代表范围。 保持所有的代表在每个电梯10-15范围内,偶尔的8个代表。 放弃较低的代表集。

休息:

在你的培训是你应该永远在做的事情,保持事情的移动,在你的情况下更是如此。 你是一个初学者,和所有的初学者一样,你的主要焦点是上面讨论的这个大纲上的元素,但是,对于你,让它更快地移动。 随着你进步到更先进的水平,将有几种强度增加的方法,你需要恳求你的日常生活。

***健身和图爱好者的初学者训练

胸部和三头肌(锻炼A)

Incline Barbell press:3套12-15个代表

Flat Bench哑铃按:3套12-15个

Pec-Dek飞行:2套12-15个代表

(三头肌)

法国新闻/骷髅破碎机:2套12-15个代表

Tricep Dips:2组每组12-15个

胸部和三头肌(锻炼B)

Flat Bench Barbell Press:3套12-15个代表

倾斜哑铃出版社:3套12-15个

哑铃飞行:2套10-12个代表

(三头肌)

关闭手杖台:2套12-15个

架空杠铃Tricep扩展:2套12-15个代表

(双)(锻炼A)

Wide Grip Pull-Ups:50代表,尽可能多的套

Bent-Over Barbell行:3套12-15个代表

哑铃套衫:3套12-15个

(二头肌)

常设杠铃卷曲:2套12-15个代表

哑铃锤卷曲:2套12-15个代表

(B)

Wide Grip Pull-Ups:50代表,尽可能多的套

弯曲哑铃行:3套,每只手臂12-15个

超级扩展:3组15个代表。 或机架死亡升降机:3套10-12个代表

(二头肌)

坐哑铃卷发:2套12-15代表每个手臂

电缆卷曲:2套每组12-15个

腿部:(锻炼A)

蹲下:3组12-15个

步行龙:3套,每组由每支10个代表组成

躺腿卷曲:3套12-15个代表

站立小腿提高:2套15个代表

腿部:(锻炼B)

腿按:3套12-15个

步行龙:3套,每组由每支10个代表组成

直腿死亡升降机:3套12-15个代表

坐坐小腿升高:2套每组15个

肩膀与陷阱:(锻炼A)

Barbell Military Press:3套12-15个

坐式哑铃横向提升:3套12-15个代表

Bent-Over Dumbbell横向提升:3套12-15个代表

直立电缆排:3套12-15个代表

肩膀与陷阱:(锻炼B)

哑铃军事出版社:3套8-12个

反向派克飞行:3套12-15个代表

宽夹右上排:3套12-15个代表

哑铃腮红:2套12-15个代表

***关于健身和图例的问题***

问:这个例行程序会让我穿上肌肉吗,我不想太大?

A:绝对不是! 你的身体的大小部分是由于你的训练,我们已经讨论了如何通过训练来补救这个问题,但是你的饮食习惯,你吃什么,吃多少决定了你的身材。

问:我不应该做更多的强度类型的事情来保持我的心跳速度吗?

A:你应该每次训练艰苦,但你是一个初学者,现在,你的主要焦点与任何初学者一样,正如上面讨论的。

***每周拆分***

*第一期及第二期完成后须遵守*

*样品1:

星期一

背&双

星期二

胸部和三头肌

星期三

OFF / REST

星期四

肩膀和陷阱

星期五



星期六

关/休息

星期日

关/休息

*样品2:

星期一

肩膀和陷阱

星期二



星期三

关/休息

星期四

胸部和三头肌

星期五

背&双

星期六

关/休息

星期日

关/休息

*样品3:

星期一

关/休息

星期二



星期三

关/休息

星期四

肩膀和陷阱

星期五

关/休息

星期六

背&双

星期日

Chest & Tris

***How Long to Stay on Beginner Routine***

*Everyone responds differently and it is impossible to say exactly how someone will respond when theyve never trained or trained correctly before. Your main priorities when you first start will be:

1. Learning and applying proper form

2. Becoming accustomed to a strict and structured routine

3. Learning to feel the proper muscles working when doing exercises

4. Learning how to train with proper intensity

5. Learning how to train and eat correctly for the first time in your life

-Once you have mastered these five points it does not necessarily mean you are ready to move to an intermediate level of training. For some, say after 3 months, they will be ready to advance. For most, it will take longer, between 6-12 months on the beginners routine.

-After you have mastered the five main points for a beginner in your training, added a decent amount of size and strength and after increasing your endurance for strict exercise, then and only then is it time to advance to the intermediate level.

-The amount of size and strength you should gain before you advance to the intermediate level is going to be an individual thing. Mastering the five points as well as increasing endurance for strict hard exercise is the main key.

***Soreness***

*Soreness is not the end all to be all factor when it comes to actual progress or in determining if your training session went well.

-When you first begin this routine you are going to be sore, this is a given. You will be sorer then you have ever been or ever will be again; especially after the first few sessions of squats and dead lifts. Dont let this concern you, it will hurt, it will be uncomfortable, but you need to work through it. If you are sore the next day after your leg workout, this does not mean you take the next scheduled lifting day off; you work through it. There will be times when it is difficult to sit or walk normally, there will be times when lifting your arms up is a difficult task; WORK THROUGH IT! As you continue to work, the soreness will lessen and become more manageable.

-Many people enjoy a manageable level of soreness after they workout; it gives them a feeling of satisfaction that their workout session was a job well done. But it is not the soreness itself that leads to a Good Workout. The soreness was caused in part by the strain on the muscles and in part by the buildup of lactic acid around the muscles being worked. For some this will be worse than others. Proper diet and proper rest will alleviate soreness to a great extent, as will cardio. (See Cardio Section)

-Delayed Onset Muscle Soreness (DOMS): You have trained a particular muscle group, yet soreness does not show itself until an undetermined amount of time has passed. For example, you trained legs, after youre done training you are tired and fatigued, perhaps sore in a strained sort of way, yet actual Soreness is absent. The next morning when you wake up, perhaps even twenty hours later, the intense soreness rears its head. There can be even another level of DOMS that is not uncommon; you have trained a particular body part and the extreme soreness shows itself the next day. 48 hours later, the soreness is intensified yet again taking it to its peak level. When this occurs it may take a few days before the soreness subsides completely. DO NOT WORRY, this is normal and all part of the new way of life you have undertaken.

***Taking a Break***

*After approximately 12-16weeks of training, it is strongly recommended that you take some time off from your weight training. At this point you will not want to touch a weight for a solid week. This will allow your body some much needed rest, and it will let your muscles heal and prepare you even that much more for the training to come. At this point some of you will find that you will be ready for the intermediate level of training. You will have mastered all of the basics in this outline. Most of you, however, will not be ready and will still require some time. How much time as said before is impossible to determine. Use your own sound judgment.

Q: Why take a break, shouldnt I train more and more? Wont I lose my gains, wont I hurt my progress?

A: Absolutely not, if anything you will help it tremendously

Q: Should I do nothing when I take my break?

A: Remain active, its recommended that you do something most days; it is simply good for your health. Take a walk or go play some sort of pickup game with your friends, anything to simply get some exercise

Q: What if I reach the 12-16wk mark and dont feel like taking a break, what if I am really in the groove and making great progress, should I still take a break?

A: There is nothing magical per say about the 12-16wk mark. If you are hitting it hard and really making progress, sure, go ahead and keep going for another week or two, but you should really force yourself to break at some point during or slightly after that time frame. Your gains will be greater and your body will thank you.

***Cardio***

*Cardio is an absolute essential for anyone looking to build a great physique. It is beneficial for your cardiovascular system, it keeps your metabolism revved up, and it helps regulate many of the hormones in your body that are essential for a proper functioning body to build an awesome physique.

*There are several things to consider when it comes to your cardio. Right now you are not dieting for a contest, you are not trying to get down to an extremely low body fat percentage, but cardio and keeping your metabolism burning quickly is important.

-If you are carrying a large amount of body fat, then it is recommended that you do a pretty good bit of cardio from the get go. At this point you should be following a weight loss style diet with your training and you should be doing cardio most every day. Recommended a minimum of 45 minutes every day of some type of cardio

-If you are in relatively good shape, your body fat is at a manageable level and you are not concerned at this time with losing any body fat an you are following the steroid.com beginners diet for gaining muscle, 30 min of cardio around 4-5 days a week is perfect.

-If you are a hard gainer, you have very low body fat and struggle with gaining muscle mass you still need to do a little cardio. If nothing else consider the health benefits. On top of this, keep in mind that regular cardiovascular training enhances hormone production in the body, therefore increasing your ability to build lean muscle tissue. 3-4 sessions per week at 20 minutes per session is perfect for you.

-If you are a figure & fitness enthusiast keep your cardio at 45 minutes per session 5-7 days a week.

-Whoever you are, your cardio is best performed either first thing in the morning on an empty stomach or immediately after your weight training session. Either way this will put you in the best position possible for controlling body fat.

***DO NOT do your cardio immediately before your weight training session; this is a huge mistake many females make. The myth is that if cardio is done first then when the weights are hit more fat will be burned. 没有东西会离事实很远。 You need food on your stomach to be able to lift properly. With weight training your body needs fuel to pull from to complete the lifts, if no food is available it will pull from lean muscle tissue you already carry. Remember, losing lean tissue is not an option. The more lean tissue you carry, the faster your metabolism is. When you do your cardio on an empty stomach and if you are keeping your heart rate in the fat burning zone, 110-130 beats per minute, then your body pulls the energy it needs from stored body fat. If you do your cardio first when there is still food on your stomach, the body pulls the energy it needs from the food it is still carrying.

-First thing in the morning on an empty stomach is the most optimal time of day for fat burning effects, however, it is not so much more optimal then doing it immediately after your weight training session. It will be a hard task and unmanageable for most to hit the gym twice a day, because of this, most will need to do their cardio after their weight training session. This is fine and more then anything is something that should be included as a staple of your routine and goal for a perfect physique.

*The type of cardio or how hard you do your cardio is important. You should keep your heart rate in the fat burning zone. There is no need to sprint or get your heart rate flying; this will cause and put you at risk at burning precious hard earned muscle tissue. Keep it in the fat burning zone; your heart rate should be at 110-130 beats per minute.

***Stretching & Warming UP***

*Both are important before any training session. Before you hit the weights it is not a bad idea to do 5-10 minutes of light cardio to get your blood flowing and get in to the right state of mind. Is it necessary? No, but its not a bad idea.

*When it comes to stretching itself, before each workout, stretch the muscles that you will be training. However, you do not and should not do any extreme stretching before lifting. This can be damaging to your muscles before you lift. Keep the intense stretching for after you lift. Is post workout stretching necessary? To an extent absolutely! It will help flush lactic acid away from the muscles making soreness more manageable. It will also help prevent injury

***Lifting Accessories***

*There is an ongoing argument among trainers, lifters and weight lifting experts as to which if any accessories are acceptable. Among pure strength athletes these can be a hindrance, but you are here to build a perfect physique.

*Belts: If you can get by without using one then by all means go for it. If you are feeling pressure on your lower back in some exercises then please use a belt. If you are feeling pressure during presses then you are twisting your back and should stop immediately and perfect your form. If you feel you need a belt while doing curls, then you are swinging your back and hips, stop lower the weight and perfect your form.

-Belts are acceptable for:

*Squats

*Dead Lifts

*Bent-Over Rows

*Shrugs

*We can make an exception with belts when the individual becomes more advanced in his training. At this time the individual should have mastered his form and can choose to use a belt during any exercise for any body part if he so chooses.

*Lifting Straps: Some will argue that using lifting straps will take away from forearm development and that they should never be used. This is simply an overblown myth. When training your back your forearms will come into play on almost every exercise, on everyone of these exercises no matter how strong your forearms are, they will tire out before your back does. Your back will always be stronger then your forearms no matter how strong your forearms become. For this reason it is strongly recommended that you use lifting straps while training back and while performing shrugs in some instances. Worry about your forearm strength and development when youre training arms.

*Knee Wraps: These items have their place in a training routine when it comes to legs. However, their use should be limited and limited to those who are at a much more advanced level of training then you. Many lifters begin to rely on knee wraps early in their lifting endeavor and this is a problem. They use the knee wraps to help them bounce and do not realize they are doing so simply because they have not perfected their form. For this purpose knee wraps are not for you

***Notes on Exercises***

*Squats: With the bar across your back, you should squat down similar to if you were sitting down in a chair. Your feet should be shoulder width to slightly less than shoulder width apart. Spreading your feet further apart will give you more power, but will take away from the stimulation you are trying to achieve.

-The bar should not be up high on your neck, rather it should be resting on your lower traps. Having the bar too high can force your head down. Your head should remain up the entire time to relieve stress on the spine.

-You should remain upright through the entire movement. However, this means upright in a natural position; you do not need to be at a 90degree angle. Your glutes should be going back and down as you make the movement.

-The movement itself, your knees should not go out over your toes. Feet remain flat; your heels never come up. Your thighs should be parallel to the ground at the bottom portion of the exercise. Going below parallel is great, if you can squat glutes to calves then do so, but not at the expense of solid form in every other aspect. However, Parallel is a MUST! Many will not go parallel and will severely shortchange their development. Lower the weight if necessary.

*Walking Lunges: Use either a bar across your back or hold a pair of dumbbells in your hands. If your grip begins to give out before your legs do and youre using dumbbells, switch to a barbell.

-Lunge forward one leg at a time. For perfect form throughout, take one step forward and bring the other leg up to meet the lunging leg and stop then repeat with the other leg forward. Once you perfect your form, you may begin taking continuous strides without the stopping point. This is not a required necessity, if your form gets sloppy with this method, go back to one leg at a time then stop and repeat.

-As you lunge, the back leg should come within inches of touching the ground. As you come forward with the back leg, push off hard with your back foot to intensify the stimulation in your glutes and hamstrings.

*Straight Leg Dead Lift: Very similar to a standard Dead Lift, however you will keep your legs straight the entire time.

-Do not lock the knees, stand relaxed

-Lower the weight towards the floor until you feel a good contraction in your hamstrings.

-The distance you lower the weight will vary from person to person, depending on height. Try to lower the bar all the way to the ground, but if you reach a point to where the tension leaves your hamstrings and is placed on your lower back, you have gone to far. Try to find the sweet spot.

-The weight used on this exercise is not a major issue; you are going for the hard contraction. This is a very easy exercise to mess up and cause injury to your lower back or hamstrings. Use caution and sound judgment every time.

*Incline Bench Press: With the bar or the dumbbells, the downward portion of the movement should hit in line with the upper portion of your chest, just below your neck line for full stimulation.

-The downward portion of the exercise, your elbows should be slightly less than a 90 degree angle perpendicular to your body or slightly lower. If you have longer arms, there is no need to go down to where your elbows begin to point and drift behind your body. This will cause damage to your shoulders.

-Your butt should remain flat on the bench the entire time, with your feet flat on the floor. Do not flail your legs, do not twist and contort your body to get the weight up. If you cant do this, then lower the weight because it is too heavy. Control is the key!

*Flat Bench Press: With the bar or the dumbbells, the downward portion of the movement should hit somewhere in the mid to upper chest region. If the bar is hitting you below the chest you are doing the movement incorrectly.

-Your elbows should remain perpendicular to your body; a slight inward turn is acceptable if this feels more natural, but only slightly. DO NOT allow your elbows to turn in towards your chest completely; this will put the stress on your triceps and shoulders and is one of the biggest leading causes to injury on the bench press.

- Your butt should remain flat on the bench the entire time, with your feet flat on the floor. Do not flail your legs, do not twist and contort your body to get the weight up. If you cant do this, then lower the weight because it is too heavy. Control is the key!

*Wide Grip Pull-Ups: Wide Grip means just that; WIDE GRIP! Slightly beyond shoulder width is as close as you should ever get to your body. As you get stronger, widen your grip even further out.

-As you grip the bar, use a thumb less grip to take pressure off the forearms and keep it on the back.

-Use your arms and hands as hooks; contract your back muscles to pull you up. If you feel added stress on your shoulders, examine your movement; you may be pulling with your shoulders and not your back. This is a very common mistake and easy to do.

-Take the movement all the way to the top and all the way back down to the very bottom for a full stretch. The top part of the movement should have your chin at the top of the bar.

-If you cannot do bodyweight pull-ups, use an assisted machine until you master the exercise and are ready for full-fledged pull-ups. If your gym does not have an assisted machine, use the lat pull down on the cables; most gyms do have an assisted machine.

*Bent-Over Barbell Rows: Grabbing a barbell at shoulder width, using a thumb less grip, bend over to where the bar is hanging towards the floor, arms straight. As you bend down, bend at the hips, not at the waist. Your rear end should be pointed outward at an exaggerated position if you are bending over correctly. Bend over to a 90 degree angle. A 45 degree angle can be acceptable, however upright is not nor is a slight bend.

-Pull the bar straight up, keeping it towards your body the entire time. As you pull up, your elbows should be pointed straight back. Contract hard at the top and repeat.

-At the top portion of the movement, the bar should hit in between the hips and your bellybutton, not below and not higher.

*Dead Lifts: The most basic and most important back building exercise of all time. With a weighted bar on the floor, grab the bar at shoulder width to slightly wider then shoulder width and pull the weight up, lower and repeat.

-Keep the bar close to your body throughout.

-Keep an upright posture throughout.

-Explode using your hamstrings and back. Hold at the top and contract your entire back

-Do not hang your head down, do not bend or round your back

-The dead lift is the only back exercise where it is acceptable to use your thumbs in your grip.

*Bent-Over Dumbbell Rows: There are several ways you can do this exercise:

- Kneeling on a bench with one leg while the other is on the floor.

- Leaning on a dumbbell rack or other supporting device with one arm while the other hangs down with the weight

-Standing in a squatted position with the free arm resting on your inner thigh with your arm that is in action pulling up from the center

-With all 3 variations pull the dumbbell straight up into the outer portion of your chest on the side you are working letting your elbow go directly back at a 90 degree angle.

-The positive portion should be a hard pull while controlling the weight on the negative.

*Leg Press: Lying at a 45 degree angle, place your feet slightly less then shoulder width apart. Toes should be pointed outward slightly, very slightly. Feet should be placed directly in line with the center of your body, not above and not below that line.

-Keep your back flat and do not let your glutes come up from the seat.

-Take your legs all the way down in a controlled manner; do not bounce on the safety stops at the bottomcontrol, control.

-Go down as far as possible, but if your lower back and glutes come up, youve gone too far and can cause unwarranted stress to your lower back

-Do not lock your knees at the top

*Barbell Military Press: Sitting in a military bench, grab the bar and lower it keeping it straight in front of your face.

-Go down at least to where your elbows are at a 90 degree angle perpendicular to your body. This should fall somewhere in line of your neck.

-DO NOT lock your elbows out at the top.

-DO NOT arch your back to push the weight back up; this causes undue stress to your spine

*Seated Dumbbell Lateral Raise: One of the most incorrectly performed exercises in any bodybuilders arsenal. Use a bench with a back support and let the dumbbells hang naturally to your sides.

-Using both arms at the same time, raise the dumbbells from the side in a perpendicular line from your body.

-Keep a slight bend in your elbows throughout

-At the top portion of the movement, the dumbbells should be pointed slightly down in front of you as if you were pouring out a pitcher of water.

-Control the movement all the way back down to keep tension on your muscles

-DO NOT raise the dumbbells up above your head. This causes undue stress to your traps, and in short will make you look like you dont know what youre doing.

-If you find difficulty performing this move correctly, use one arm at a time until you master the move.

*Bent-Over Dumbbell Lateral Raise: Sit on the end of a bench and bend over to the point where your you are laying on the top of your thighs. Let the dumbbells hang down to your side beside your legs behind your feet.

-Using the same motion as a lateral raise, raise both dumbbells straight up

-Keep a slight bend in your elbows

-Keep your head down

-Raise the dumbbells up until they are slightly higher then perpendicular to your chest. If your shoulder blades pull close together, you have gone back too far and have taken the stress off your rear delts.

*Barbell Shrugs: Standing directly in front of a barbell, grasp the bar with a slightly wider grip then shoulder width.

-Keep your head down throughout

-Pull straight up with your traps, NOT with your arms. Your arms are simply acting as hooks. Pull with your traps.

-Squeeze hard at the top

-DO NOT roll your shoulders back at the top. Straight up and then straight down, thats it.

*Dumbbell Military Press: Use a bench with a back support and press the dumbbells directly above your head.

-Place the dumbbells on your thighs and kick them up one at a time to which youll be holding the dumbbells directly above your shoulders perpendicular to your body. The dumbbells should be pointed outward, not inward

-Press directly up but DO NOT lock out your elbows at the top

-Lower the dumbbells back down to the point to where your elbows are at a slightly lower then 90 degree angle. It should be the same point and line as a barbell military press

Reverse Pec-Dek Flys: Seated on the same pec-dek machine as the one you use for your chest, this time you are seated in reverse facing the machine.

-Grasp the handles to where your palms are facing the floor

-Pull straight back to where your arms are past the perpendicular point to your body

-Keep a slight bend in your elbows throughout

-DO NOT go back to where you are trying to touch your shoulder blades together, this takes the tension off your rear delts and puts it on your upper back. Youre working shoulders, not your back

Wide Grip Up-Right Rows: Grasp a barbell with your hands as wide as possible

-Pull the bar straight up keeping it right in front of your body throughout.

-As you pull upwards, your elbows should be working their way upwards to where they are pointing towards the ceiling at the top.

-At the top of the movement the bar should be above your chest, it should never reach your head

Dumbbell Shrugs: Hold two dumbbells to your side and shrug

-Keep your head down throughout

-DO NOT roll your shoulders at the top

-DO NOT jerk your body

-Control the weight back down

*French Press/Skull Crushers: Lying on a flat bench with both feet on the floor, hold a cambered bar above your head and lower the bar towards the center of your face to the back of your head. Your arm length will determine exactly where this point is.

-Bend your arms all the way down to where your elbows are slightly below a 90 degree bend

-Explode up and squeeze your triceps hard at the top

-DO NOT take the bar too far back below your head

-Do not let your elbows flair out

*Tricep Dips: Using your own bodyweight press yourself up on a tricep dip bar. Both hands should be at your sides holding your body up. Simply press your arms up and down, lowering and raising your entire body.

-DO NOT lean forward, remain in an upright position. Leaning forward puts the stress on your chest. There is a time for doing dips to hit the chest muscles, but for now you are working triceps, not chest.

-Control the movement down, and explode up squeezing the triceps hard at the top of the movement.

* Close Grip Bench Press: Lying on a flat bench just as you would to do flat bench press when working chest, grab the barbell with your hands approximately 6 apart. Lower the bar down to your mid chest and explode up

-Keep your elbows tucked in on this exercise, the exact opposite as you would do on flat bench press when working chest.

-Squeeze the triceps hard at the top portion of the exercise

*Overhead Barbell Tricep Extensions: Very similar to a French press/skull crusher. Sit on a bench and hold a bar above your head. A cambered bar is the most efficient bar to use. Lower the bar behind your head and explode up.

-Lower the bar all the way down to where your elbows are below a 90 degree angle.

-The bar should not go back so far to where it hits your traps

-The bar should go lower then the top of your head

*Standing Barbell Curl: Standing upright, grip a barbell at approximately shoulder width. In a curling motion, raise the bar all the way up towards the chest and squeeze. Proceed to lower the bar all the way down in a controlled manner.

-DO NOT roll your shoulders or bring your shoulders into the movement in any way. If your shoulders come into play, chances are you are using too much weight

-DO NOT cheat yourself and not come all the way back down.

-Do not use your back in any shape form or fashion. If you find you are heaving your body and using your lower back, lower the weight. This is a very common mistake and is an ego factor that causes many lifters to seriously short change themselves, not to mention threaten serious injury to your lower back

*Dumbbell Hammer Curls: Holding a dumbbell in each hand curl the dumbbells straight up but in doing so, keep the dumbbells pointed straight ahead the entire time, palms facing the body. Squeeze hard at the top and control the movement down.

-As you squeeze up, focus more on squeezing the biceps where they tie in with your forearms

-As with all curling motions, DO NOT cheat by rolling your shoulders or using your shoulders at all or your lower back

*Seated Dumbbell Curls: Sitting on the end of a bench or a bench with a back support, holding a dumbbell in each hand curl the dumbbells straight up. Start with the dumbbells to where your palms are facing in towards your body. As you curl up, twist the dumbbells to where your palms are facing up at the top of the movement and contract.

-As with all curling motions, DO NOT cheat by rolling your shoulders or using your shoulders at all or your lower back

*Reverse Grip Barbell Curls: Standing holding a cambered bar, grip the bar with your palms facing down with an approximately shoulder width grip. This should be the wider grip on the cambered bar. Take the bar and curl in the same motion as you would a standard barbell curl.

-Full motion every time

-Squeeze your forearms at the top of the movement.

***Notes on Exercises added to figure/fitness routine***

*Dumbbell Pullovers: Lie perpendicular on a bench with only your shoulders supporting your body on the bench. Keep a straight line in your body and hold a dumbbell directly above your head. Lower the dumbbell back behind you as far as you can until you feel a good stretch in your lats. Bring the dumbbell back up to where it is above your head and repeat.

-DO NOT let you hips come up while doing this exercise, keep a straight line in your body the entire time

-DO NOT let your feet come up during this exercise, keep them flat on the ground the entire time.

-DO NOT tense up your neck or let it hang over the end of the bench. Relax it and let it rest naturally.

-Keep your arms as straight as possible. There will be a slight amount of bending at the elbows that occurs naturally.

* Cable Curls: Facing a cable station, grip a straight bar just as you would doing a barbell curl. Curl up and contract at the top controlling the weight back down.

-DO NOT let the weight slam or bounce at the bottom

-DO NOT stand far away from the cable station but as close as you can while performing the exercise

-Keep shoulder and back involvement out of the exercise

*Upright Cable Rows: Facing a cable station, grip a straight bar with an overhand grip, palms facing down. Pull upwards until your elbows are pointed towards the ceiling.

- DO NOT let the weight slam or bounce at the bottom

-DO NOT stand far away from the cable station but as close as you can while performing the exercise

-At the top of the movement, your hands should be slightly under your chin


*Rack Dead Lifts: Standing inside a power rack, place the bar on the safety stops to where it is a few inches below your knees. Grip the bar with an overhand grip, palms facing down and pull straight up until you are fully erect.

-Keep the bar right up against your body throughout

-DO NOT hunch or round your back, remain as upright as possible throughout.

-Let the bar come back down all the way to the resting point at the end of each rep, do not stop short of the bottom position.


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