健身房增肌训练计划？ 健身房增重增肌训练方案？英文双语对照

健身房增肌训练计划？

以下是一周的增肌训练计划，建议每周至少进行4-5次训练，每次训练时间为1-1.5小时。

周一：胸肌和三头肌

- 杠铃卧推 3组10-12次

- 哑铃飞鸟 3组10-12次

- 坐姿哑铃飞鸟 3组10-12次

- 平板杠铃卧推 3组10-12次

- 三头肌下拉 3组10-12次

- 肱三头肌屈臂伸展 3组10-12次

周二：背部和二头肌

- 硬拉 3组10-12次

- 引体向上 3组10-12次

- 单臂哑铃划船 3组10-12次

- 反向引体向上 3组10-12次

- 曲杆弯举 3组10-12次

- 集中弯举 3组10-12次

周三：腿部和腹肌

- 深蹲 3组10-12次

- 腿举 3组10-12次

- 硬拉 3组10-12次

- 腿屈伸 3组10-12次

- 仰卧起坐 3组20次

- 平板支撑 3组30秒

周四：休息

周五：肩部和上臂肌肉

- 坐姿哑铃推举 3组10-12次

- 直立划船 3组10-12次

- 侧平举 3组10-12次

- 飞鸟推举 3组10-12次

- 弯举 3组10-12次

- 旋转弯举 3组10-12次

周六：全身爆发力训练

- 俯卧撑 3组10-12次

- 跳跃深蹲 3组10-12次

- 单腿硬拉 3组10-12次（每边）

- 平板支撑 3组30秒

- 压力球运动 3组10-12次

周日：休息

请注意，这只是基本的增肌训练计划，还应根据自己的实际情况进行调整。另外，合理的饮食和充足的休息也是增肌的关键。

健身房增重增肌训练方案？

你好，下面是健身房增重增肌训练方案：首先，每周至少3次全身负重练习，通过增加器械负重、组数和次数的方式刺激肌肉生长。其次，每次练习时应注重健身饮食的补充。饮食中应摄入高蛋白、高热量的食物，如鸡胸肉、牛肉、鱼、蛋白粉、全麦面包、水果、蔬菜等。第三，适当的有氧运动可以消耗多余的脂肪，同时也有助于增强心肺功能，建议每周进行2-3次30分钟的有氧运动。最后，为了避免过度训练导致肌肉损伤，每天与练习处于平衡状态，并休息一定时间进行肌肉恢复。

健身房肩部增肌训练计划？

推荐以下肩部增肌训练计划：

1. 哑铃推举：双手握住哑铃，弯曲手臂将哑铃提到肩膀旁边，然后伸直手臂推举哑铃至上方。重复多次，每组10-12个动作。

2. 坐姿哑铃推举：坐在哑铃架前，握住哑铃，肘部向外展开，然后将哑铃推举到头顶上方。重复多次，每组10-12个动作。

3. 坐姿哑铃侧平举：坐在椅子上，手握哑铃，肘部弯曲放在侧面，然后将哑铃向上提升到肩膀旁边。重复多次，每组10-12个动作。

4. 坐姿哑铃前平举：坐在椅子上，手握哑铃，肘部弯曲放在身体前方，然后将哑铃向上提升到与肩膀同高。重复多次，每组10-12个动作。

5. 哑铃倒立飞鸟：面对地面躺下，手握哑铃，向上伸展手臂，然后将哑铃从后方向两侧展开，最后再缓慢收回。重复多次，每组10-12个动作。

以上五个动作可以按照自己的能力和时间进行组合，每周进行三次训练，每次训练应该包括三组至五组，每组重复10-12次。同时，要注意正确的身体姿势和呼吸方法，以免出现运动伤害。

健身房训练计划增肌增重？

健身增重增肌的方法有：

1.选择适合自己的健身计划，根据自己的身体状况和目标，选择适合自己的健身计划；

2.坚持锻炼，每天坚持锻炼，每次锻炼时间不宜过长，但要保证每次锻炼的强度；

3.合理膳食，增重增肌需要摄入足够的营养，所以要注意饮食，多吃蛋白质、碳水化合物和脂肪；

4.注意休息，健身增重增肌需要充足的休息，以保证身体的恢复。

健身房手臂增肌训练计划？

一、 俯卧撑

日常锻炼和体育课上，特别在军事体能训练中的一项基本的锻炼形式！

主要锻炼上肢、腰、腹部肌肉。

方法与要求：

①选在平坦的地面，两臂略宽于肩，刚开始可全手掌触地、平行或向内30度。

②从肩膀到脚后跟保持一条线。

③刚开始，避免快起快伏，注意正确姿势。

④逐步可加快速度

⑤配合呼吸：下的过程，用鼻尖吸；起，用口呼气。

设定阶段分组：

开始，先分两组，每组5个

两天后，分三组，每组5个

一周后，分三组，每组10个……

往后，逐步减组，个数逐步增多

注意：每组中间和结束后要做放松动作！

二、仰卧起坐

主要锻炼腹部肌肉

方法不在赘述，也要配合呼吸、分组逐步增多和放松

三、引体向上

健身房小白增肌训练计划？

1. 热身

在进行任何力量训练之前，都需要进行5~10分钟的热身运动来准备身体。可以选择跑步机、划船器或椭圆机等有氧运动，也可以进行动态拉伸来预防肌肉拉伤。

2. 深蹲

深蹲是练习大腿肌肉和臀部的最好方法之一。刚开始可以使用杠铃或者哑铃作为重量，依据自己的承受能力选择重量，完成3~4组，每组8~10个重复，休息1~2分钟。

3. 卧推

卧推是练习胸肌和三头肌的重要训练，可以选择平板卧推或者斜板卧推。同样根据自己的承受能力调整重量，完成3~4组，每组8~10个重复，休息1~2分钟。

4. 拉力器划船

拉力器划船是练习背部肌肉和肱三头肌的最佳方法，刚开始可以选择较轻的重量，完成3~4组，每组8~10个重复，休息1~2分钟。

5. 硬拉

硬拉可以增强腰部的稳定性、加强整个下半身肌肉。在体力充沛的情况下，可以选择相对较重的重量同时完成3~4组，每组6~8个重复，休息1~2分钟。

6. 仰卧起坐

仰卧起坐是练习腹部肌肉的最好的方法之一，可以完成3~4组，每组20~30个重复，休息1~2分钟。

7. 收尾练习

训练期间可能用到大量的能量，因此需要在结束时做些简单的有氧运动来缓解疲劳和降低心率。可以尝试跑步机快走、椭圆机或者自行车骑行等有氧运动。

需要注意的是，每周训练时间不超过5天，安排充足的休息时间和饮食补充，保证身体的适应性和健康程度。

新手增肌训练？

周一：练胸和肱三头肌；

练胸的动作有平板杠铃卧推，上斜杠铃卧推，双杠臂屈伸（针对下胸肌的宽握），哑铃飞鸟，以及龙门架夹胸。

练肱三头肌的动作有窄距卧推，绳索下压，哑铃臂屈伸，双杠臂屈伸（针对肱三头肌的窄握）。

周二：练腿和肩膀（三角肌）；

练腿的动作主要有深蹲，箭步蹲，倒蹬，腿屈伸，仰卧推弯举等动作。

三角肌的动作有杠铃推举，哑铃推举，哑铃侧平举，俯身哑铃飞鸟，蝴蝶机反向飞鸟等等。

周三：练背和肱二头肌；

练背的动作有正握宽握引体向上，窄握反握引体向上，高位下拉，杠铃划船，哑铃划船，坐姿绳索划船等动作。

肱二头肌的动作有反握窄握引体向上，杠铃弯举，哑铃弯举等动作。

周四：休息；

周五：练胸和肱三头肌；

周六：练背和肱二头肌；

周日：休息。

这个计划是一次锻炼两个部位，一周五练，比较适合初期和中期健身爱好者。

里面没有腹肌的锻炼计划，是因为腹肌可以每天都练，所以可以一周挑选几天，在训练末尾锻炼腹肌，不必单独拿一天的时间去锻炼。

增肌训练计划？

对健身来说，可以将需要训练的肌肉分为大肌群和小肌群两个部分。要壮起来，当然是优先把大肌群练起来。先把胸练大了，身板马上变厚，把肩练起来了，人马上变宽，胸和肩有点型之后，你马上就会从小伙伴那收到赞美。

背和腿长远来说更重要，但较难入门；而胸肌是最容易入门的，所以前期可以在优先训练胸肩背腿的同时，让胸肌更优先一些，感受控制阻力和肌肉增长的过程，方便运用到其他肌群中。

增肌训练方案？

首先要长期坚持系统有计划性的训练，有条件的话去专业健身房找教练指导，同时还要大量补充优质蛋白质品如牛肉鸡蛋和蛋白粉。

增肌增重训练计划？

如果单纯的考虑的到增肌增重，不考虑身体的全身协调爆发力那么可以每天都练习训练，大肌肉的隔天练，中间穿插各种小肌肉群的训练

Does gym add flesh to train a plan?

It is the plan of the training that add muscle of a week below, the proposal undertakes 4-5 second training at least every week, train time to be 1-1.5 hour every time.

Zhou Yi: Chest muscle and triceps

- barbell lies push 3 groups of 10-12 second

- dumbbell flyer 3 groups of 10-12 second

- flyer of sitting position dumbbell 3 groups of 10-12 second

- flat barbell lies push 3 groups of 10-12 second

- 3 groups of 10-12 are pulled below triceps second

- humerus triceps bends brachial extend 3 groups of 10-12 second

Zhou Er: Back and 2 flesh

- pull 3 groups of 10-12 forcedly second

- pull-up 3 groups of 10-12 second

- thin arm dumbbell rows 3 groups of 10-12 second

- retrorse pull-up 3 groups of 10-12 second

- music lever turn lifts 3 groups of 10-12 second

- center a turn to lift 3 groups of 10-12 second

Zhou San: Leg ministry and abdominal muscle

- crouch 3 groups of 10-12 greatly second

- the leg lifts 3 groups of 10-12 second

- pull 3 groups of 10-12 forcedly second

- leg Qu Shen 3 groups of 10-12 second

- sit-ups 3 groups 20

- flat props up 3 groups of 30 seconds

Zhou Si: Rest

Zhou Wu: Humeral ministry and muscle of the upper arm

- choose of sitting position dumbbell 3 groups of 10-12 second

- erect row 3 groups of 10-12 second

- side is smooth lift 3 groups of 10-12 second

- flyer choose 3 groups of 10-12 second

- the turn lifts 3 groups of 10-12 second

- rotate the turn lifts 3 groups of 10-12 second

Saturday: Erupt all over force trains

- push-up 3 groups of 10-12 second

- leap crouchs 3 groups of 10-12 greatly second

- thin leg pulls 3 groups of 10-12 forcedly second (every edge)

- flat props up 3 groups of 30 seconds

- pressure ball moves 3 groups of 10-12 second

Weekday: Rest

Ask an attention, this is plan of radical the training that add muscle only, still answer to undertake adjustment according to oneself actual condition. Additional, reasonable food and enough rest also are the key that adds muscle.

Does gym weightening finish add flesh to train plan?

Hello, it is gym weightening finish adds flesh to train plan below: Above all, load at least 3 times all over every week exercise, load through adding weapon, the means of set number and frequency stimulates muscle to grow. Next, what gymnastical food should pay attention to when practicing every time is compensatory. Food of high protein, tall caloric should be absorbed in food, bread of pink of the brisket that be like chicken, beef, fish, albumen, whole wheat, fruit, vegetable. The 3rd, proper motion having oxygen can be used up redundant adipose, also conduce to at the same time enhance heart lungs function, the proposal undertakes 2-3 every week second motion of 30 minutes having oxygen. Finally, cause muscle loss to avoid excessive training, be in balance position with the exercise everyday, rest proper time undertakes muscle restore.

Does gym shoulder ministry add flesh to train a plan?

Recommend ministry of the following shoulder to add flesh to train a plan:

1.Dumbbell choose: Both hands handholding dumbbell, curve an arm to mention dumbbell shoulder on the side, next dumbbell of unbend arm choose is consummate square. Repeat for many times, every groups of 10-12 movement.

2.Choose of sitting position dumbbell: Sit before dumbbell is worn, handholding dumbbell, elbow spreads out outwards, carry dumbbell choose in the end on the head upper part next. Repeat for many times, every groups of 10-12 movement.

3.Side of sitting position dumbbell is smooth lift: Sit on the chair, the hand grasps dumbbell, elbow bends put in flank, promote shoulder dumbbell up next on the side. Repeat for many times, every groups of 10-12 movement.

4.Make the same score before sitting position dumbbell lift: Sit on the chair, the hand grasps dumbbell, elbow bends put in body ahead, promote dumbbell up next be the same as with shoulder tall. Repeat for many times, every groups of 10-12 movement.

5.Dumbbell handstand flyer: Face the ground to lay down, the hand grasps dumbbell, up extend arm, next dumbbell from rear spread out to two side, again slow finally call in. Repeat for many times, every groups of 10-12 movement.

Above 5 movements can undertake assorted according to his ability and time, undertake 3 times training every week, train every time should include 3 groups to reach 5 groups, every groups repeat 10-12 second. In the meantime, want to notice correct body pose and breathing method, lest appear,motion is harmed.

Does gym training plan to add flesh weightening finish?

Gymnastical weightening finish adds the method of flesh to have:

1. chooses to fit his gymnastical plan, according to oneself body state and target, the choice fits his gymnastical plan;

2. insists to take exercise, insist to take exercise everyday, exercise time to should not be too long every time, but the intensity that should assure to take exercise every time;

3. is reasonable and prandial, weightening finish adds flesh to need to absorb enough nutrition, want to notice food so, eat more protein, carbohydrate and adipose;

4. notices to rest, gymnastical weightening finish adds flesh to need enough rest, in order to assure the refreshment of the body.

Does gym arm add flesh to train a plan?

One, push-up

Take exercise to go up with gym daily, special the form takes exercise basically in one of training of martial physical ability!

Basically exercise upper limbs, waist, abdominal muscle.

Method and requirement:

① chooses the area in evenness, two arms slightly wide at the shoulder, just began but complete palm touchdown, parallel or inward 30 degrees.

② holds a line to calcaneal from shoulder.

③ just began, avoid to have fast hot season quickly, notice correct pose.

④ can accelerate rate stage by stage

⑤ cooperates breath: The process below, the needle that use bazoo is sucked; Since, with the mouth expiratory.

Set phase in group:

Begin, divide first group, every groups 5

After two days, branch group, every groups 5

One week later, branch group, every groups 10...

In the future, decrease stage by stage group, several progressively grow in quantity

Attention: Every should be done with end hind among the group loosen a movement!

2, sit-ups

Basically exercise abdominal muscle

The method is absent give uncecessary details, also should cooperate breath, in group progressively grow in quantity and loosen

3, pull-up

Does gym Xiaobai add flesh to train a plan?

1.Warm up

Before undertaking any force train, need to undertake 5~10 minute warm-up will prepare the body. Can select ran engine, row implement or the motion having oxygen such as elliptical machine, also can undertake dynamic drawing will prevent muscle to be pulled.

2.Crouch greatly

Crouching greatly is exercise ham muscle and one of coxal best methods. Just began to be able to use barbell or dumbbell serves as weight, bear according to oneself ability chooses weight, group of the 3~4 that finish, every groups of 8~10 repeat, rest 1~2 minute.

3.Lie push

Lie the important training that pushing is exercise chest muscle and triceps, can choose flat to lie push or inclined board lie push. Bear according to oneself likewise ability adjusts weight, group of the 3~4 that finish, every groups of 8~10 repeat, rest 1~2 minute.

4.Tensile implement row

Tensile implement the optimal method that rowing is exercise back muscle and humerus triceps, just began to be able to choose lighter weight, group of the 3~4 that finish, every groups of 8~10 repeat, rest 1~2 minute.

5.Pull forcedly

Help the stability that can enhance the waist forcedly, strengthen whole muscle of below half body. In physical strength abundant circumstance falls, can choose to complete 3~4 form at the same time relative to heavier weight, every groups of 6~8 repeat, rest 1~2 minute.

6.Sit-ups

Sit-ups is one of methods with exercise abdomen best sarcous, can complete 3~4 form, every groups of 20~30 repeat, rest 1~2 minute.

7.Ending practices

The likelihood uses much energy during training, because this needs,some of simple motion having oxygen is done to alleviate when the end exhaustion and reduce a heartbeat. Can try ran machine to go quickly, elliptical machine or the bicycle drives the movement having oxygen such as travel.

Those who need an attention is, weekly training time does not exceed 5 days, arrange enough breathing space and dietary complement, assure the adaptability of the body and healthy level.

Does the novice add flesh training?

Zhou Yi: Experienced bosom and humerus triceps;

The movement of experienced bosom has flat barbell to lie push, sprit bell lies on push, qu Shen of parallel bars arm (those who be aimed at next chest muscle is wide grasp) , dumbbell flyer, and dragon mast places a bosom.

The movement of experienced humerus triceps has narrow be apart from lie push, press below the rope, dumbbell arm Qu Shen, qu Shen of parallel bars arm (those who be aimed at humerus triceps is narrow grasp) .

Zhou Er: Experienced leg and shoulder (deltoid) ;

The movement of experienced leg basically has crouch greatly, a sudden big stride forward crouchs, pour pedal, leg Qu Shen, lie on one's back push a turn to lift wait for a movement.

The movement of deltoid has barbell press, dumbbell choose, dumbbell side is smooth lift, flyer of Fu body dumbbell, retrorse flyer waits butterfly machine a moment.

Zhou San: Experienced back and humerus 2 flesh;

The movement of experienced back has grasping wide grasp pull-up, narrow grasp grasp pull-up instead, next exalted pulling, barbell rows, dumbbell rows, sitting position rope rows wait for a movement.

The upper arm bicipital movement has grasp instead narrow grasp pull-up, barbell turn is lifted, dumbbell turn is lifted wait for a movement.

Zhou Si: Rest;

Zhou Wu: Experienced bosom and humerus triceps;

Saturday: Experienced back and humerus 2 flesh;

Weekday: Rest.

This plan is exercise two place, a week 5 practice, suit initial stage and metaphase fitness enthusiast quite.

There is abdominal muscle inside exercise a plan, because abdominal muscle can drill everyday,be, so can a week chooses a few days, in training fine exercises abdominal muscle, need not take time of a day to take exercise alone.

Add flesh to train a plan?

To fitness, the muscle cent that can train need is big muscle group with small flesh group two parts. Should strong rise, it is preferential of course big muscle group practice rises. Drill the bosom first big, the thickening on body horse, rose humeral practice, the person broadens immediately, bosom and shoulder have a place model later, you are met immediately as a child associate is received then praise.

Back and leg in the long run more important, but more difficult introduction; And chest muscle is the easiest introduction, so early days can be in while shoulder of preferential training bosom carries a leg on the back, make chest muscle a few more preferential, experience control obstruction and the process that muscle grows, convenient use other muscle group in.

Add flesh to train plan?

Should hold to systematic in a planned way for a long time above all sexual training, conditional word goes professional gym seeks coach guidance, at the same time even many and compensatory high grade protein tastes egg of the fryer that be like an ox and egg whitening.

Does the weightening finish that add muscle train a plan?

If consider purely to the weightening finish that add muscle, the whole body that takes no account of the body is harmonious erupt force can practice training everyday so, big sarcous separates day of practice, all sorts of small muscle alternate among group training