A three-month fitness exercise program for building muscles at home

1. Every man can be a muscular man

No matter whether he is stuffy or not, every man is a Wolverine rampage warrior Lambo Hulk.

In fact, every man can become a muscular man. At least, he can become an energetic, strong and strong man.

And you don’t need to go to the gym, you can be at home.

You just need to show some perseverance and a little time.

A month, you will become a preliminary handsome man. Just like Jade Guanyin, strong and upright.

Two months, you will become To get started with muscular men. Like Bei Shuai, the pieces that should have have basic shapes.

Three months, I became a standard muscular man. Basically, like Ronaldo, you can endorse CK underwear.

Imagine that this summer, you suddenly became like this, the buttons of your shirt will automatically be stretched. The T-shirt's chest is full of arms and tightened. 6 or 8 abdominal muscles. You can easily press your weight and run 5 kilometers easily. You are all macho men on the street and on the bed.

I have practiced many sports since I was a child, and I am most obsessed with football and fighting. and medium- and long-distance running. After a serious waist injury, the doctor asked me to give up all exercises. Then, I began to think about my muscles. In a few years, I have tried almost all training methods at home and abroad. Suddenly one day, just like English listening, I realized it. Then, I practiced like this. Relying on the method I thought about myself, my waist injury was completely recovered. I resumed fighting training and cross-country running training. While practicing muscles, I also practiced explosiveness and endurance.

Yes, my circumference is not like a bodybuilder because I pursue It is the ability to balance movement, not just big muscles. For example, too big chest muscles will affect the speed of punching. Too much aerobicity will damage muscles.

This series is only for beginners and only tells my own experience. Old birds, please participate in the advice. I laughed.

2. Goals and preparations

Busy is not an excuse.

If you cannot persist and cannot turn into a muscular man, you can only say that the method is wrong or your perseverance is not enough.

My work has nothing to do with muscles. In the unit , I am in charge of business execution, working hours every day between 10-12 hours, and I don’t think that training muscles is delayed.

There is a legend: If you persist for 21 days, you will become a habit. This number has 28 days, 30 days, and 40 days. Just like the estimated time given by Windows processing files, it is shaking. But it doesn’t matter, as long as you persist, when you see muscles grow, when you see the awesome gaze of the same sex, you will become a habit.

My plan is as follows:

Preparation week: Buy equipment. Check information to understand movements and muscle structures. Arrange plans and coordinate time.

Face 1: Use small weight to make the muscles initially congested. Be familiar with the movements. Improve physical fitness. While fully stimulating the large muscles

While the meat group, gradually exercise the small muscle groups and stabilize the muscle groups. 6 days, and do two cycles of the exercise plan.

Watch 2: Increase the amount to 12RM. Experience the congestion and tearing of the large muscles. Find the feeling of fit between the movements and yourself. Improve physical fitness. Assist with aerobics.6 Days, two cycles. No, don’t you know what RM is? It seems that you are going to study the basics of Muscle Net. Baidu Search Muscle Net. RM means to exercise a set of maximum round-trip numbers. If you can do 10RM, it is 10 round-trip times.

World Week 3: 12RM and 6RM combine to improve strength. You can try the super group. The movement has been basically stable. 5-6 days. Two cycles.

World Week 4: The same week 3.

At this point, your arms and chest muscles will become tight and your shoulders It has a preliminary shape. If the aerobics keep up, the abdominal muscles will also have a basic shape.

Yes, at this time, you are already the legendary handsome man.

In the 5th to 8th weeks, combine with the super group with large weight to fully stimulate the large muscle group. The small muscle group will also have a great growth.

Nutrition, especially protein keeps up. After 60 days, you will be an entry-level muscle man.

I know that for a novice, there are too many nouns that you don’t understand. It doesn’t matter, take your time, I will explain one by one.

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