If you want to gain muscle, you must first make a fitness plan. Especially for novices, if you want to gain muscle, making a plan in the gym is absolutely indispensable. As you all know, in the process of fitness, muscle gain must also be coordinated with diet and exercise. Next, let’s learn about the muscle gain plan in the gym!
Monday: Chest, biceps
Breakfast: eggs + Shaqima + banana, lunch: a large bowl of rice + beef + vegetables, dinner: large bowl of noodles + broccoli + chicken breast. One of the more effective exercises to exercise the chest is actually push-ups. If we want to exercise our biceps, we can also use push-ups. If you feel that the effect is not enough, you can also use the incline dumbbell bench press. The exercise of the incline bench press is actually very simple. You only need to adjust the arc of the chair to be consistent with the ground during this exercise. An angle of 30 degrees is enough. To do this exercise, just pay attention to tightening the abdomen and buttocks, and learn to exercise until exhaustion every time you exercise.
Wednesday: Back and abdomen
Breakfast: steamed eggs + a glass of milk + a handful of nuts, lunch: chicken breast + broccoli + pasta, dinner: bacon and ham with noodles. If you want to exercise the muscles of your back and abdomen, it is actually more beneficial to do rowing movements. The rowing movements we often see include single-arm dumbbell rowing. The key point of this exercise is the lower part of our back. We must always maintain In an upright position, try not to hunch over. Also, be sure to open your shoulder blades when lowering the dumbbell row. Don't go too fast, but don't go too slow either. Just be able to complete the daily number of sets steadily and vigorously. Basically, you can do 3 to 5 sets a day, and you can do about ten reps each time.
Friday: Shoulders, Triceps
Breakfast: 2 eggs + nut cereal, lunch: a large bowl of rice + vegetables + beef, dinner: noodles with milk + muscle gain powder. The positions of the triceps and triceps muscles are relatively close, so if you want to exercise these two muscles, you don't have to worry about borrowing force. dumbbell pressIt is a good exercise for these two positions. This exercise can be done while sitting. However, when we use dumbbells, when the dumbbells are at the lowest point of the body, it is best to be about the same height as both sides of the ears, and our The lower part of the arm should also be kept perpendicular to the ground. If the shoulders sink during exercise, the elbows still need to be extended forward. The exercise requires everyone to do 3 to 5 groups a day, each group 8 to 10 times.
I believe that if you can abide by the above points, you will definitely be able to gain muscle quickly. I also wish everyone can gain muscle quickly and have a charming figure.
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