Building muscle is something that many thin people want to do. Most people go to the gym and use equipment to build muscle. They think that using equipment to increase muscle is more effective than doing bare-handed exercises. In fact, bodyweight training can also build muscle. We can make a schedule to guide ourselves before building muscle. So today we introduce a bodyweight training muscle-building plan, let’s check it out together!
Monday:
1. Jump squat
1 set, from 10 reps to 1 rep, without rest, stand shoulder-width apart, half squat; jump as high as possible, bend your knees slightly after landing.
2. Pull-ups
1 set, from 10 reps to 1 rep, without rest, grab the bar, feet off the ground, hands completely hanging; pull the body up until the chest is close to the bar, and then return to the starting position with control.
3. Parallel bar arm extensions
1 set, from 10 reps to 1 rep, without rest, stand in the middle of the parallel bars, push yourself up with the strength of your hands, and sink down until your upper arms are parallel to the ground.
Wednesday:
1. Burpee long jump
3 groups, 10 times each, rest for 90 seconds; standing, squat quickly with both hands on the ground, maintain the push-up position, do a push-up, then put your feet back to your hands and jump forward! The further away the better.
2. Arm flexion, extension and leg raise
3 groups, 10 times each, without rest, support the body with both hands, lower the arms parallel to the ground, support the body until the arms are straight, and perform a hanging vertical leg lift at the same time.
3. Bend your knees and raise your legs for pull-ups
3 groups, 10 times each, with the rest time as short as possible. With your hands shoulder-width apart, grab the crossbar with an overhand grip. With your hands completely hanging, complete a pull-up and perform a hanging leg raise with your knees bent.
Friday:
1. Bear Step + Crab Walk
Xiongbu
3 sets of 50 steps each, no rest. Bend down, touch the ground with your hands, and while keeping your back straight, crawl forward with your limbs as fast as possible. Make sure your legs are straight as you step your hands forward.
Crab Walk
3 sets of 50 steps each with as short a rest period as possible. Lie on your back, put your limbs on the ground, and raise your buttocks, making the whole person look like a bed. Walk forward on all fours, the faster the better.
2. Grab a pole and walk
5 groups, each group walking from one end to the other and back again, with the rest time as short as possible. To do this movement, you must have a "monkey frame", grab the crossbar with both hands, put your feet in the air, and keep "walking" forward. After walking to the end, walk back.
3. Sprint forward + sprint backward
Forward sprint, 5 sets, sprint forward 50 meters, no rest. . Sprint at 90% speed
Sprint backward
5 sets, sprint backwards 50 meters, rest time as short as possible, speed as fast as possible.