Having muscles that are well-proportioned but not exaggerated, with clear lines and convex patterns is the pursuit of many bodybuilders, especially many bodybuilders who regard the figure of some celebrities as the goal they pursue when exercising. In fact, everyone's body shape is different, and the body you develop will definitely not be the same as that of a "super model." But if you work hard for your pursuit, even if the goal is not fully achieved, the final process will give you a satisfactory reward. Here, we sort out the common features of this body type training method and form a plan for everyone.
Training Day 1: Shoulders, tricepsShoulders (deltoid)\Triceps
Training Day 2: One hour of running, 15 minutes of waist and abdominal trainingAbdomen (abdominal muscles)< /p>
Training Day Three: Legs, BicepsCalf\Biceps
Training Day 4: Rest
Training Day 5: Chest and BackChest (pectoralis major)\Back (lats)< /p>
Training Day 6: One hour of running, 15 minutes of waist and abdominal trainingAbdomen (abdominal muscles)< /p>
Training Day 7: Rest
Training points:
1. Do more than 16 times per group with low to medium weight. Small muscles can be increased to 30 times per set. Choose three movements for 10 to 12 groups for large muscles, and choose two movements for 6 to 8 groups for small muscles. Complete the action slightly faster and pay attention to peak contraction.
2. Every abdominal exercise should take into account the upper and lower parts of the rectus abdominis, transverse muscles and oblique muscles. To improve efficiency, the four actions must be completed within 15 minutes.
3. After each training, take enough time to do more stretching, and balance the muscles of the whole body through freehand exercises more than once.
4. Except for rest days, always adhere to a high-protein, low-sugar diet, and strictly follow a diet that does not exceed calorie consumption.
5. Pay attention to fitnessDress well and always maintain a dynamic attitude and image. Make an extra effort when it comes to cleansing and skin care.