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Do you know How to divide the gym schedule? is it suitable? Why is this important to all weightlifters, especially newbies. A reasonable training schedule will help your muscle groups get the best rest and recovery for the next training session. Let’s find out together How to schedule your own workouts? Please.

Posts Instructions for dividing the gym schedule This will help you understand how to help the body, especially the muscle groups, to rest, recover, repair and grow. This will help you to have enough strength as well as excitement for the following days.

Instructions on how to divide the perfect gym schedule for both men and women

The following exercise schedule arrangement formula will be divided into 2 muscle groups, MAIN AND SUBJECT. During a training session, the main muscle group will work at high intensity, while the secondary muscle group will also work to support the main muscle group but at low intensity. As for the abs group, we don’t necessarily need to spend a day training and only need the last 15 minutes 3-4 sessions per week.

The formula in this table will say muscle groups to avoid training for 2 days in a row. For extra muscle groups in a workout or low-intensity muscle groups (for example, just 1 or 2 exercises in a workout), you can let that muscle group rest for about 48 hours. As for the muscle groups that exercise at a higher intensity (for example, you train the pectoral muscles for 4-6 exercises in 1 session), you should let the pectoral muscle group rest for at least 72 hours.

Some training schedules divided by day for your reference

Below, we would like to summarize the most popular exercise programs for Vietnamese people today. There are many different ways to divide. However, for newbies who do not know much, choose to go. After you have more experience, you can apply it to divide yourself.

As you gradually understand and gain experience, you will find yourself needing to increase the number of exercises, reps, sets… It all depends on your training goals.

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1. How to divide a full-body workout schedule?

Training all muscle groups in a day is common among beginners or those who are too busy to do 1 exercise for 1 muscle group. One of the reasons to exercise this way is to stimulate the body to activate muscle groups and learn to feel the muscles in action.

When applying this lesson plan, the training intensity will certainly be very high and heavy. Therefore, you can exercise 3 days/week. The rest time between days is 48 hours.

Please note, when applying this exercise program, many people are afraid to increase the intensity of the exercise because of too much muscle pain. Beginners are easily discouraged by this. However, this only happens in the early stages. In particular, muscle pain is the way for muscles to grow.

  • Day 1: Full body, 1 exercise per muscle group, 3 sets, 10-12 times
  • Day 2: Rest
  • Day 3: Full body, 1 exercise per muscle group, 3 sets, 10-12 times
  • Day 4: Rest
  • Day 5: Full body, 1 exercise per muscle group, 3 sets, 10-12 times
  • Day 6-7: Rest

2. How to divide the upper body-lower body workout schedule

Once you are familiar with the training schedule above, you can move on to applying some training schedules divided by muscle groups.

The first type is the upper-lower body workout. Here, you will divide the exercises into 2 parts:

  • Upper body muscle group (chest, arms, back, shoulders) for 1 day
  • Lower body muscle group (abdomen, buttocks, thighs, calves) for 1 day

By increasing intensity and pressure on each muscle group as you work out, you’ll help each area of ​​your body grow. You can choose from the following 2 options:

  • Strength training (choose heavy weights so you can push up to 8 reps)
  • Strength training (choose a weight to push 12 times)

Since you will be working harder and harder for each muscle group, the rest time will also need to be adjusted.

  • Day 1: Upper body workout, 2 exercises/muscle group, 3 sets: 6-8 reps or 10-12 reps
  • Day 2: Lower body, 2 exercises/muscle group, 3 sets: 6-8 times or 10-12 times
  • Day 3: Vacation
  • Day 4: Upper body, 2 exercises/muscle group, 3 sets: 6-8 reps or 10-12 reps
  • Day 5: Lower body, 2 exercises/muscle group, 3 sets: 6-8 times or 10-12 times
  • Day 6-7: Rest

3. How to divide the training schedule in the style of Push/Pull/Leg

For this division of the weight training schedule, we will gather push-up muscle groups (chest, shoulders, triceps) into 1 day; pulling muscle groups (back, forearm) on 1 day; 1 day leg workout.

The reason to group muscle groups with the same performance into one group is because it will also work other muscle groups. For example, if you train your chest with the Bench Press exercise, in addition to working the chest muscles, the triceps and shoulder muscles are also exercised. Therefore, if you train the 2nd chest, 3rd back arm, 4th shoulder, these muscle groups will not recover in time.

With this reasonable division of the training schedule, you will ensure that you can exercise 1 muscle group 2 times a week. In addition, the rest time of 1 muscle group is long enough.

  • Day 1: Chest, shoulders, back arms, 3 exercises/muscle group, 3 sets: 6-8, 8-10, 10-12 reps
  • Day 2: Back, forearm, 3 exercises/muscle group, 3 sets: 6-8, 8-10, 10-12 reps
  • Day 3: Legs, buttocks, thighs, 4 exercises/muscle group, 3 sets: 6-8, 8-10, 10-12 reps
  • Day 4: Chest, shoulders, back arms, 3 exercises/muscle group, 3 sets: 6-8, 8-10, 10-12 reps
  • Day 5: Back, forearms, 3 exercises/muscle group, 3 sets: 6-8, 8-10, 10-12 reps
  • Day 6: Legs, buttocks, thighs, 4 exercises/muscle group, 3 sets: 6-8, 8-10, 10-12 reps
  • Day 7: Rest

4. Divide the training schedule into 4 days

This is the start of the advanced program. This means increasing the intensity of the exercise. This way of dividing the exercise schedule into 4 sessions a week can be done 4 days in a row and then rest for 3 days, or practice 4 days, rest 1 day, then practice 4 days, rest 2 days.

With the split fitness schedule for men and women, the best way is to pair a large muscle group with a small muscle group such as chest-arms back, back-arms in front. Or you can pair antagonistic muscle groups on a day such as: chest-arms front, back-arms back.

When applying 1 large muscle group and 1 small muscle group, the large muscle group must be trained first. If you do the opposite, it will be difficult for you to practice. Let’s take an example to make it easy for you to understand, if you practice your back arms in front of your chest, your arm muscles are already too tired.

  • Day 1: Back, forearms: 4 exercises/muscle, 3-4 sets, 6-15 times
  • Day 2: Chest, back arms: 4 exercises/muscle, 3-4 sets, 6-15 times
  • Day 3: Vacation
  • Day 4: Legs: 5 exercises/muscle, 3-4 sets, 6-15 reps
  • Day 5: Shoulders: 4 exercises/muscle, 3-4 sets, 6-15 reps
  • Days 6, 7: Rest

5. Divide the training schedule for 5 days

This training schedule allows each muscle group to be trained for 1 day separately. This muscle group is exercised, the other muscle group is rested to help you recover effectively.

Note, you need to follow this exercise schedule to avoid putting pressure on the same muscle area.

  • Day 1: Chest, 4-5 exercises, 3-4 sets, 6-15 reps
  • Day 2: Back, 4-5 exercises, 3-4 sets, 6-15 times
  • Day 3: Shoulders, shoulders, 4-5 exercises, 3-4 sets, 6-15 times
  • Day 4: Legs, 5-6 exercises, 3-4 sets, 6-15 reps
  • Day 5: Front hand, back hand, 4-5 exercises, 3-4 sets, 6-15 times
  • Days 6, 7: Rest

6. Instructions for dividing the training schedule into 3 sessions a week

This schedule will train 3 days/week, each session will work out all major muscle groups, suitable for girls and beginners. Only 1-2 exercises for each muscle group. Therefore, this is low intensity so you can do those groups again after 48 hours.

  • 2nd: Chest, Shoulders, Back Arms, Back/bucket, Forearm, Forearm, Legs, Abdomen
  • Tuesday: Cardio if needed
  • 4th: Chest, Shoulders, Back Arms, Back/bucket, Forearm, Forearm, Legs, Abdomen
  • Thursday: Cardio if needed
  • 6th: Chest, Shoulders, Back Arms, Back/bucket, Forearm, Forearm, Legs, Abdomen
  • Saturday: Cardio if needed
  • Sunday: Complete rest

7. Instructions for dividing the training schedule into 6 sessions a week

This lesson plan is for those who do not do Cardio but only weight training. Females or anyone new to practice can apply.

  • Monday: Chest, Shoulders, Back Arms, Abdomen
  • 3rd: Back/bucket, Forearm, Forearm, Leg
  • Wednesday: Chest, Shoulders, Back Arms, Abdomen
  • 5th: Back/bucket, Forearm, Forearm, Leg
  • Friday: Chest, Shoulders, Back Arms, Abdomen
  • 7th: Back/bucket, Forearm, Forearm, Leg
  • The Sunday is day off

8. Instructions to divide the workout schedule 6 times a week heavier

This training schedule is for you to practice at a higher intensity and with heavier weights, so each muscle group is only exercised twice a week, at least 72 hours apart.

  • Monday: Chest, Shoulders, Back Arms
  • 3rd: Back/bucket, Forearm, Forearm
  • Wednesday: Legs/butt
  • Thursday: Chest, Shoulders, Back Arms
  • Friday: Back/bucket, Forearm, Forearm
  • Saturday: Legs/butt
  • The Sunday is day off

9. Instructions for dividing the training schedule 1 day 1 muscle group

This lesson plan is quite similar to the gym schedule 6 times a week. In this schedule, each muscle group will be trained at a very high intensity. Therefore, that muscle group will be given a week of rest. Beginners should not try.

  • Monday: Chest
  • Tuesday: Back/bucket
  • Wednesday: Shoulder
  • Thursday: Legs
  • Friday: Front hand, back hand
  • Saturday: Rest or cardio
  • Sunday: Rest or cardio

Some principles while dividing the gym schedule

  • Should spend about the last 15 minutes 2-3 days/week for abdominal exercises.
  • Do not train chest after training day and vice versa.
  • Do not practice arms first after the day of bucket practice and vice versa.
  • You don’t need to worry about why you can’t see the shoulder exercise because it has been practiced in the Deadlift exercises…
  • You don’t need to worry about not exercising your forearm because it’s already included in the biceps exercises…
  • Don’t think too much about the back shoulder because it was practiced on the day of shoulder training…
  • The front shoulder is similar. It was practiced while working out chest, shoulders…
  • Always balance your leg exercises to avoid the case that you do too little.

In short, you need to understand the principle of the two training tables. In addition, during exercise, you should pay attention to adding nutrients such as Whey Protein to restore muscle.

Steps to choose exercises, reps, sets…

Above we have brought you a guide to dividing the right gym schedule. In this article, we will delve into the analysis for the most common training schedule.

Note, since this is a general explanation, it’s up to you to correct it yourself.

1. Training experience

If you are a beginner, the intensity of the exercise will be lower than for experienced people. But it needs to be gradually increased every cycle.

2. Training goals

What are you going to do weight training for? Weight loss, weight gain? Please determine exactly to schedule the appropriate exercise.

  • If your goal is to be explosive, work consistently with fast reps.
  • If your goal is stronger, use heavier weights and do less reps.

3. Your miễn phí time

How many days a week can you go to the gym? Is your work schedule too busy? No matter what, try to practice.

4. Time to rest and recover

Depending on the location of each person, the recovery time can be fast or slow. In order for muscles to grow, you need nutrition and rest.

You need to learn to feel your body. If you find that your body is still aching, try to postpone the training date. Depending on your body to exercise accordingly. However, if the pain is only moderate, then try your best.

You should see more articles on how to recover after exercise.

5. Your Weaknesses

If you have a muscle group that needs improvement, do it first after a day of rest and full nutrition.

6. Go to the gym to see the equipment

Surely you don’t want to have a workout schedule, and then complete the exercise, but when you go to the gym, you lack this or that equipment. This makes you very disappointed. Therefore, before starting to choose a schedule, go find a gym to satisfy your belly. See if this room is suitable.

7. Select number of sets and reps

If you closely follow the division of the gym schedule, you will find that we always list the number of exercises, sets, and repetitions in detail for your reference and understanding.

For example:

  • If you want to build strength, reduce the number of reps to 3-5 and increase the number of sets to 8.
  • If you want to build muscle, you can choose 3 sets, 12 reps.
  • If you want to burn fat, choose 3 sets, 12 reps.

These numbers can be completely adjusted to suit your health and needs.

If you decrease reps, increase weight and vice versa. Rest time between sets and exercises depends on the weight. If the weight is heavy, rest for 2-3 minutes.

8. Compound exercises before Isolation

Nearly every training schedule has these two types. Compound is multi-muscle group exercises, ie combining many main and auxiliary muscles like Deadlift… And Isolation is single muscle group exercises, ie only training 1 muscle group like Leg Extension – front thigh…

Why is it necessary to order this before this? Simply because when you first start practicing, there is still a lot of energy. Compound exercises require a lot of strength, energy… Therefore, when you do the first compound, it will help train many muscle groups and explode better instead of leaving you quite tired at the end.

What will you see if you put the Squat at the end of the training session, you will definitely feel the weight immediately, let alone work hard. However, sometimes you will see many long-timers or leave the Compound for later because it has its own way of training and understands what they need to do.

9. Choose the right exercise

Never say which song is the best because only the song is right for you. Therefore, choose exercises that are suitable for your condition and health. Then you can try other related articles.

10. Should change after a few weeks

As noted above, you should look to advance. This means that you should find a way to change your training schedule if necessary, especially changing exercises after a few months… There are many exercises, but if you only practice 1 exercise all day, it can be quite boring. . You should change to better stimulate the muscles.


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