男生健身计划？ 瘦子增肌哑铃健身详细计划？英文双语对照

男生健身计划？

1.设定好目标、时间

刚去健身房，有不少新手都是出于一时兴奋，感觉自己第二天就能变强壮了。看见什么器械就练，什么都想尝试。

哑铃、杠铃、固定器械、跑步机、动感单车，只要能看见的都过一遍，练完之后还要再去打沙袋，完事之后还要做几十个仰卧起坐，觉得还不满意再去摆弄几下战斗绳。

结果到了第二天，要么浑身酸痛起不来，要么一点感觉都没有，突然你发觉健身远没有想象中那么容易。再看看那些练得好的肌肉男，发现自己太弱了。

新人为什么容易放弃？正是因为没有目标，没有计划，没有安排好时间。

①先定好目标

根据目前的身材来想象一下：自己需要练出什么样的身材。

比如你体脂过高，脂肪层过厚，你想通过健身达到减脂效果。

你身材偏瘦弱，浑身没什么肉，你想通过健身变得壮一些。

你身材不胖不瘦，处于中间状态，想练成几块腹肌，胸肌变厚一些。

如果你只是单纯性来锻炼，那就不用考虑计划，直接开练，想怎么练就怎么练。

②安排1周的训练时间

确定目标之后，你就要确定可用于健身的时间。

通常去健身房锻炼都是在晚上，上班族偏多一些。

比如你晚上18点下班，你几点可以去健身房，锻炼时间设定多长时间，之后洗澡、回家吃饭的时间需要多久。如果你经常加班，什么时候去健身房锻炼，可以训练的时间又有多少。

你想在1周内训练几次，确定之后，写下大致的时间规划。这样前期就有了一个大致的时间值。

总体而言，业余健身需要以“不影响日常工作、生活”为基础来安排时间。

2.制定训练计划

新人入门，最容易出现的问题除了漫无目的，还有急躁现象。

动作没学会，就开始上大重量。要么不知道这个动作是练什么的，一味地模仿。要么每天都去健身房，结果一天比一天累。这些都是不可取的训练方法。

那么到底该如何制定适合自己的健身计划呢？

①先进行慢跑活动

如果之前没有任何锻炼，就需要先提升肺活量。即便你想通过器械来锻炼，还是需要通过慢跑来热身，这样身体才能被充分预热。

通过跑步机，调节好时间，设定好速度，注意双脚的步频，手臂的摆动，调整好呼吸节奏。通过一段时间的锻炼，肺活量会得到明显提升。

瘦子增肌哑铃健身详细计划？

以下是瘦子增肌哑铃健身详细计划：1.哑铃健身是瘦子增肌的好方法。

2.哑铃健身可以刺激肌肉发展，促进肌肉生长，从而实现增肌目标。

同时，哑铃健身可以增强力量和耐力，这有助于更有效地燃烧脂肪，控制体重。

3.以下是瘦子增肌哑铃健身详细计划：（1）选择适量的哑铃。

对于初学者而言，建议选择适当重量的哑铃，循序渐进地增加训练强度，避免因训练过度而导致肌肉疲劳。

（2）不同部位的训练。

哑铃健身可以训练腹肌、胸肌、手臂、肩膀等多个部位，可以根据个人需要调整训练安排，为不同部位配备不同的训练计划，同时注重全身协调性训练。

（3）选择合适的训练量。

初学者要避免过分训练，建议逐渐增加训练量，注意正确姿势，避免肌肉拉伤等问题。

训练时间也不要过长，每次训练时间最好控制在40分钟左右，保持适度的训练强度。

（4）注意饮食健康。

哑铃健身只是增肌的方法之一，还需要注意饮食健康，摄入适量的蛋白质、碳水化合物、脂肪等营养素，保持合理的饮食结构，才能达到瘦身增肌的目标。

适合女性学习的哑铃健身计划？

肩膀、背部、三头肌和二头肌动作：站立，两脚打开，与肩同宽，手臂伸直，放在身体两侧肩膀高的位置。肩膀放松下垂，先做20个动作幅度较小的向后画圆圈。换方向，再做20个向前画圆圈的动作。

哑铃健身一周计划详解？

锻炼身体可以用哑铃来进行，因为哑铃体积小，运用方便，锻炼的效果很好。哑铃一周锻炼计划：

星期一：持哑铃做双胳膊轮换屈臂运动。

星期二，持哑铃做双臂上举运动。

星期三，持哑铃做双臂侧平举练习。

星期四，持哑铃做双臂胸前画孤运动。

星期五，持哑铃做侧体双臂上啦运动。

哑铃健身计划一周表？

仰卧哑铃平板卧胸

热身1组*15个

练习3组*8-12个

2

仰卧哑铃上斜卧推

练习3组*8-12个

3

哑铃负重深蹲

练习4组*10-12个

4

坐姿哑铃交替弯举

练习3组*10-12个

5

仰卧哑铃提拉

练习3组*10-12个

6

仰卧卷腹

练习4组*15-20个

END

周三训练：

1

阿诺德哑铃推肩

热身1组*15个

练习3组*10-12个

2

直立哑铃交替前平举

练习3组*10-12个

3

单臂哑铃俯身划船

练习3组*12个

4

哑铃负重直腿硬拉

练习3组*10-12个

5

仰卧卷腹

练习4组*15-20个

END

周五训练：

哑铃负重硬拉

练习4组*12个

仰卧上斜哑铃卧推

练习3组*10-12个

哑铃箭步蹲

练习3组*12个

4

坐姿哑铃弯举

练习3组*12个

5

单臂哑铃颈后臂屈伸

练习3组*12个

6

仰卧卷腹

练习4组*15-20个

哑铃健身计划一周表男士？

第一天：胸部，姿势包括平板卧推、上斜卧推、夹胸；

第二天：背部，硬拉、俯身划船；

第三天：休息；

第四天：手臂，二头弯举，三头训练；

第五天：深蹲、箭步蹲、农夫行走；

第六天：胸部跟背部一起练；

第七天：休息

一周健身计划男生？

健身建议一周安排4次以上，确保足够的休息。

建议使用五分化训练法，安装腿、胸、背、肩和手的顺序进行训练，多出来的两天一天做有氧运动一天休息。

哑铃健身方法？

哑铃正确锻炼方法一：锻炼臂力方式

想要通过哑铃来得到臂力的加强，可以做向上推举的运动，和向外伸展的运动，向外推举就是先直立站好，然后双手各握一个哑铃，向上提拉哑铃到自己腰部的位置，然后向上屈胳膊，当哑铃的位置和肩膀同高的时候，再向上推，一直推到头部的正上方。伸展运动主要的做法是向外侧伸展胳膊，同样两只手各握一个眼睛，然后从侧方抬起胳膊，抬到和肩膀同高就可以了，这样的锻炼方法，不仅能够增强臂力，还可以起到增强侧腹肌的作用。

哑铃正确锻炼方法二：锻炼腿部肌肉方式

有些朋友不知道怎么用哑铃来增强腿部的肌肉，其实增强腿部肌肉使用哑铃并不很难，首先让自己坐在椅子上，然后将哑铃放在脚踝和小腿交界的部位，将脚面勾起不要让哑铃掉下去，保持这样的坐姿，然后开始向上抬脚，直到将脚抬到和膝盖同高的位置，这样的运动方法坚持做10~20个，大腿和小腿部位的肌肉都会有所加强。

哑铃健身的方法，怎样正确使用哑铃健身？

举哑铃正确的做法想要达到最大的举哑铃效果，我们就应该保持正确姿势，首先双脚开立，距离不要太大，与肩同宽就可以，保持稳定，挺胸收腹，上臂与小臂的夹角为90度，双手手心朝正前方，拳眼相对，然后向上推起。推的时候呼气，且动作一定要慢，最好保持匀速。用哑铃健身时注意：运动前要充分热身哑铃是一种练习力量的辅助器材，无论是练力量，还是塑身形，都能起到很好的作用。在用哑铃进行健身时我们也需要注意一些事项，保证自己安全的使用哑铃锻炼身体，最重要的就是在运动前要充分的做热身运动，包括5-10分钟的有氧训练和身体主要肌肉的伸拉;做动作不要过快，尤其是腰腹的稳定性很重要;训练动作要避免单一，全身均衡是最重要的。

哑铃健身的时间？

健身的最佳时间是上午10点与下午5点左右，因为这时人体精力最充沛，睡前一个小时不要锻炼，否则影响睡眠。

Does schoolboy fitness plan?

1. set good cause, time

Just went gym, having many new hands is to stem from one fashionable act vigorously, him feeling can become strong the following day. See what appliance is experienced, whats want to try.

Machine of dumbbell, barbell, fixed appliance, ran, use feeling bicycle, want what can see to pass only, sandbag is hit after practice is over even again, a few situp are done even after coming to an end, feel dissatisfactory still to move back and forth a few times again battle rope.

The result arrived the following day, or does not come since ache all over, a bit feeling does not have or, your disclosure fitness is suddenly far in imagining so easy. The muscle that watchs those to drill well again male, him discovery is too weak.

Why does new personality abandon easily? Because,be aimless, without the plan, did not arrange good time.

① decides good cause first

Will imagine according to current figure: Oneself need practice to give what kind of figure.

Your body fat is for instance exorbitant, adipose layer heavy panel, you want to achieve the result that reduce fat through fitness.

Your figure slants emaciated, all over flesh of it doesn't matter, you want to become a few stronger through fitness.

Your figure is not fat not thin, be in mediacy, think practice becomes a few abdominal muscle, chest muscle thickening a few.

If you are pure sex only,will take exercise, that need not consider a plan, open practice directly, think how practice is how experienced.

② arranges 1 week training time

After firm objective, you are about to be able to be used at gymnastical time certainly.

Go normally gym takes exercise is in the late evening, office worker slants many somes.

For instance you came off work at 18 o'clock in the evening, when can you go gym, exercise time set how long, bathe later, come home the time that have a meal needs how long. If you often work overtime, when to go gym takes exercise, how many does the time that can train have again.

You want to be in the 1 training inside week a few, after deciding, write down roughly time program. Such early days had roughly time value.

Overall and character, spare fitness needs with " do not affect routine, life " will arrange time for the foundation.

2. makes training plan

New personality introduction, the problem that appears the most easily besides free aimless, still have impatient appearance.

The movement does not have a society, begin to go up great weight. Or does not know experienced what this movement is, imitate blindly. Or goes everyday gym, the result compares a day one day tired. These are the training methods that cannot take.

How should make the fitness that suits oneself plan after all so?

① undertakes cantering first activity

If before do not have any taking exercise, promote vital capacity first with respect to need. You think even if to take exercise through appliance, still need to come through cantering warm up, such body ability by sufficient warm-up.

Pass ran opportunity, adjust good time, set good rate, notice the pace frequency of double foot, of the arm swing, adjust good breath rhythm. Pass period of time take exercise, vital capacity can get apparent promotion.

Does a thin person add flesh dumbbell fitness to plan in detail?

It is a thin person below fitness of the dumbbell that add muscle plans in detail: 1. Dumbbell fitness is the good method that a thin person adds muscle.

2. dumbbell fitness can spur muscle development, stimulative muscle grows, achieve the goal that add muscle thereby.

In the meantime, dumbbell fitness can enhance force and staying power, this conduces to effectively combustion adipose, control weight.

A thin person is under 3. fitness of the dumbbell that add muscle plans in detail: (1) the dumbbell with right amount choice.

To abecedarian, the proposal chooses the dumbbell of appropriate weight, successive land increases training strength, avoid to bring about muscle exhaustion because of overtrain.

(2) the training of different position.

Dumbbell fitness can train the many place such as abdominal muscle, chest muscle, arm, shoulder, can need to adjust training to arrange according to the individual, provide different training plan for different position, pay attention to the whole body to coordinate sexual training at the same time.

(3) the training amount with equal choice.

Abecedarian should avoid to train overly, the proposal increases training to measure gradually, notice correct pose, avoid muscle to help the issue such as the injury.

Training time also does not grow too, train time every time best control is controlled in 40 minutes, retain moderate training strength.

(4) notice diet is healthy.

Dumbbell fitness just adds one of methods of flesh, still need to notice diet is healthy, absorb right amount protein, carbohydrate, adipose wait for nutriment, hold reasonable dietary construction, ability achieves thin body to add the end of flesh.

Suit the dumbbell fitness of female study to plan?

Shoulder, back, triceps and 2 flesh movement: Stand, bipod is opened, be the same as with the shoulder wide, arm unbend, put in the body the position with two side high shoulder. Shoulder loosens prolapse, make 20 movements range first lesser draw circle backward. Change way, redo draws the action of circle 20 times ahead.

Does dumbbell fitness a week plan detailed solution?

Exercise can undertake with dumbbell, because dumbbell volume is minor, apply convenient, the effect that take exercise is very good. Dumbbell a week exercises a plan:

On Monday: Hold dumbbell to do double arm rotate to subdue brachial movement.

Tuesday, hold dumbbell to do campaign is started on double arm.

On Wednesday, hold dumbbell to do double arm side to make the same score cite a practice.

On Thursday, gu of the picture before holding dumbbell to make double arm breast moves.

On Friday, hold dumbbell to do side system double arm to go up motion.

Does dumbbell fitness plan a week to express?

Lie on one's back dumbbell flat lies bosom

Warm up 1 group of *15

Practice 3 groups of *8-12

2

Lie on one's back on dumbbell inclined lie push

Practice 3 groups of *8-12

3

Dumbbell loads crouch greatly

Practice 4 groups of *10-12

4

Alternant turn lifts sitting position dumbbell

Practice 3 groups of *10-12

5

Lie on one's back dumbbell is carried pull

Practice 3 groups of *10-12

6

Lie on one's back an abdomen

Practice 4 groups of *15-20

END

3 training:

1

Dumbbell of A Nuo heart turns a shoulder

Warm up 1 group of *15

Practice 3 groups of *10-12

2

Make the same score before erect dumbbell is alternant lift

Practice 3 groups of *10-12

3

Body of Fu of thin arm dumbbell rows

Practice 3 groups of *12

4

Dumbbell loads straight leg is pulled forcedly

Practice 3 groups of *10-12

5

Lie on one's back an abdomen

Practice 4 groups of *15-20

END

5 training:

Dumbbell loads pull forcedly

Practice 4 groups of *12

Lie on one's back on inclined dumbbell lies push

Practice 3 groups of *10-12

Dumbbell a sudden big stride forward crouchs

Practice 3 groups of *12

4

Turn of sitting position dumbbell is lifted

Practice 3 groups of *12

5

Qu Shen of the arm after neck of thin arm dumbbell

Practice 3 groups of *12

6

Lie on one's back an abdomen

Practice 4 groups of *15-20

Does dumbbell fitness plan a week to express a man?

The first day: Bosom, the pose includes flat to lie push, on inclined lie push, clip bosom;

The following day: Back, pull forcedly, Fu body rows;

The 3rd day: Rest;

The 4th day: Arm, 2 turns are lifted, 3 train;

The 5th day: Crouch greatly, a sudden big stride forward crouchs, farmer walks;

The 6th day: Bosom follows back to drill together;

The 7th day: Rest

Does a week fitness plan a schoolboy?

Fitness suggests a week arranges above 4 times, ensure enough rest.

The proposal uses 5 become divided to train a law, the order that installs leg, bosom, back, shoulder and hand undertakes training, do motion having oxygen one days two days when come out more one day to rest.

Dumbbell fitness method?

Dumbbell exercises a method correctly one: Exercise muscle means

Want to come to those who get muscle strengthen through dumbbell, can do up the motion of choose, with the motion of outward extend, be lifted to extrapolate even if first erect stand still, next both hands grasps a dumbbell each, carry up pull dumbbell to arrive the position of own waist, bend arm up next, when the position of dumbbell and shoulder level moment, push up again, turn department of in the end all the time upper part. The way with extend main movement is arm of outward side extend, same two hands hold an eye each, just raise arm from side next, carry be the same as with shoulder tall OK, such taking exercise method, can strengthen muscle not only, return the effect that can have to strengthen flank muscle.

Dumbbell exercises a method correctly 2: Exercise means of leg ministry muscle

Some friends do not know how to strengthen the muscle of leg ministry with dumbbell, enhance leg ministry muscle to use dumbbell actually not very difficult, let oneself sit on the chair above all, put dumbbell in the place of ankle and crus have a common boundary next, tick off instep rise not to let dumbbell drop, hold such sitting position, begin to carry up next foot, until carry the foot with knee level position, such athletic method insists to do 10~20, the muscle of ham and crus place can be strengthened somewhat.

The method of dumbbell fitness, use dumbbell fitness how correctly?

Lift the way with right dumbbell to want to achieve the biggest cite dumbbell effect, we should maintain correct pose, above all double foot is opened, the distance does not want too big, be the same as with the shoulder wide OK, keep stable, hold out a bosom to receive an abdomen, the included angle of the upper arm and small arm is 90 degrees, face of both hands control ahead, boxing key point is opposite, push up next. When pushing expiratory, and movement must slow, had better maintain divide evenly fast. With the attention when dumbbell fitness: Dumbbell of sufficient warm up wanting before motion is a kind of assistor material that practices force, no matter be experienced force, still be model body form, can have very good effect. When undertaking fitness with dumbbell we also need to notice a few item, the use dumbbell that makes sure oneself are safe exercises, the most important warm-up should be done adequately before moving namely, include 5-10 minute main sarcous extends training having oxygen and body pull; to do a movement not to pass fast, especially movement of training of very important; should avoid the stability of lumbar abdomen onefold, the whole body is balanced it is the most important.

The time of dumbbell fitness?

Optimal time of fitness is in the morning at 10 o'clock with controlled at 5 o'clock afternoon, because at this moment human body energy is the most abundant, a hour does not take exercise, affect Morpheus otherwise.