Hello everyone, this is KI Fitness and I'm Jaggedki, the fitness segment writer.

The question I want to share with you today is: how to systematically work out and build muscle?

According to the data provided by the questioner: height 175+, weight 135 pounds. Then combined with the question, then the main training fitness purpose is to build muscle mainly.

After determining and goals, you'll be able to create a fitness program that works for you.

First of all ki always emphasize the point is to make a plan before fitness, this point can be arranged according to their own time, ki's advice is to train 3~5 times a week, once a week will be the body's muscle groups cycle can be.

If it is a week three practice, then it is certainly the priority of the big muscles, that is, chest, back, legs of these three positions, the early part of the words can only practice the big muscles, wait until the action mastered almost, the level of training improved, you can increase the arm and shoulder training of these small muscles. Can be separated and added to the back of the big muscles, but also can increase the number of training, and gradually to do a Friday practice.

In addition to the part differentiation, there is also the option of pushing, pulling, and kicking, which is a differentiation of movement patterns that is also great for three practices a week.

Once the general direction is set, it's time to fill in the specifics.

Let's say you're scheduled to train on Mondays, Wednesdays, and Fridays, if that's the spacing, the order of training doesn't really matter that much because there's more than enough time to rest.

If I had to suggest an order, ki suggests putting the legs at the end, practicing them on Friday and resting well on Saturday and Sunday without interfering with the daily routine.

Then there are filler training moves.

Let's start with the boobs.

If you are new to training, ki's advice is to start with stationary equipment.

Dumbbell bench press and barbell bench press such movements are relatively difficult, it is recommended to wait for a solid foundation before making a choice, you can start with the Smith bench press.

Then you can choose from a number of stationary instruments, mainly of two types, one of which is the push type

Then there's the clip class

Multiple angles of stimulation of the target muscles.

There is also the option of push-ups to finish off.

If you are a novice, basically four or five movements will do, it is recommended to choose a medium weight, about four sets, the number of pieces, you can try 12 to 15.

Back training is similar, with options for

weightlifting (weightlifting technique)

high and low pull-down

seated rowing (stroke)

etc., some of the movements that can be mastered better, and of course some of the machines with a more fixed trajectory are also very good choices.

Gradually transition up to free machines like barbells and dumbbells.

The same goes for leg training.

ki does not recommend that newcomers come up with a barbell to do squatting, you can first choose unarmed squatting warm-up or closing, gradually master the action before choosing weights.

Other movements are also trainable with stationary equipment.

Like backpedaling:

Leg flexion and extension:

Leg curls:

In addition to the training, as an extra note, because the subject is on the small side at 135 pounds, it is not recommended to do cardio for too long after strength training, and you can even do cardio without it.

You should also pay attention to your energy intake and try to consume more high quality proteins and carbohydrates.

The above is KI Fitness about your "how to systematically fitness, muscle building?" The answer to this question, a family of words, inevitably biased, for reference only, I hope to be able to help you.

This topic is huge and immense. Arguably a lifelong study for everyone in the fitness industry.

In a pinch, if you write in detail ...... I guess a book is not a big problem.

Therefore, in this limited space, I will only cover some of the most important points that work for newbies.

1. Reduce fat first

In a state where you're still thick with fat, even if you're as muscular as the Monolithic Johnson, you can't see anything.

This is because the body has a fat layer that covers the outside of the muscles.

So all your hard training until fat loss is in place won't change the appearance of fat.

Therefore, until you systematically build muscle, maintain a body fat level where you can see muscle.

15% body fat content for men and 23% body fat content for women is just about right.

2. Emphasize large muscle group training.

By large muscle groups, I mean your chest, back, glutes, and legs.

These muscles make up more than 70% of the volume of your entire body.

Get them practiced, and the rest of the body won't be any worse off, even if you don't practice them.

3. A sound training program is often more important than the training itself.

This plan, then, varies from person to person.

The program is different for everyone depending on your gender, age, the foundation of your body, and what you want to achieve.

Be sure to have a professional customize one for you that will guide your training career for a long time to come.

At the same time, the training program is not set in stone.

Depending on your progress, it's necessary to fine-tune the program once every three months or so.

4. Refuse to be lethargic and don't overtrain.

Some of my friends have a gym card and count on two hands the number of times they work out in a year, which is far from building muscle anyway.

And it is also unscientific that some of our courageous and refined friends have almost no days off.

Muscles need to grow at rest.

Usually, muscle training for about an hour four to five times a week is the most reasonable and effective.

5. Recognize the defects of the muscle-building body to avoid stepping on mines.

There are some physical defects that predispose you to not being able to work on individual projects.

for example

You can't do hard pulls if you have lumbar spine problems

Avoid deep squats if you have a knee injury

Strenuous aerobic exercise must not be done if the heart is not functioning well

For hypoglycemic patients, sugar must be replenished before exercise.

......

And so on and so forth.

Please choose your appropriate exercise program under the guidance of both professionals and your doctor.

6. The quality of your eating and sleeping determines how fast your muscles grow.

Diet is the raw material for your muscle synthesis

Sleep is your only time for muscle synthesis.

Therefore, for the three items of training, diet and sleep

A trifecta of importance in terms of muscle building.

Never lose sight of the other.

7. Be consistent during the muscle building plateau.

For the average novice, it is more common for the plateau in muscle building to occur at the point of six months to a year of training.

This is manifested by the fact that no matter how hard you train

Your strength stops growing and your muscle size ripples.

This time of year, it's easy to call for burnout and give up on working out.

Therefore, during the plateau period, make sure you keep up the frequency of your training.

Physical condition allows you to hit the extreme weights with the protection of a partner.

Strive for an early passage through the plateau period.

OK, for the uninitiated, the general outline of systematic fitness is roughly as described above.

I hope there is something to help you who aspire to be a muscle guru!

Bye!

Hi, it's a great honor to answer your question.

Fitness for all is now at its peak. After the "epidemic", our attitude towards fitness has become very strong. On the principle of physical health, the purpose of fitness is different for each person. Obese people through the fitness for fat loss, thin people through the fitness to strengthen muscles, and those who aspire to the "devil body" of the love of beauty will also spare no effort to carry out scientific fitness.

Of course, fitness brings you not only physical changes, but also inner upliftment like never before.Today is a comprehensive explanation of a small aspect of fitness - systematic muscle building. Hopefully, this will help you!

Step 1: Develop a muscle building program that fits your situation based on your goals

I don't have much to say about goals, but I have to establish a "role model" within myself, thinking that I want to be as fit and muscular as so-and-so. The next step is to make a reasonable plan according to the goal.

Here I am going to give you a systematic explanation mainly on the development of the program.

The muscle building program consists of three parts: (1) a training program, (2) a diet program, and (3) a rest program between daily work and life, i.e., a work and rest schedule.

First, the training program includes training intensity, training frequency and training capacity. These 3 elements are organized according to your own exercise base, and if you have a certain training base, then you can adjust the relationship between them appropriately.

Secondly, the diet plan includes the nutritional structure components, the frequency of eating and the timing of intake. For example, protein supplementation within 1 hour after training, and what nutritional structures need to be consumed at three meals in daily life. Of course, all of these need to be protein-based.

Thirdly, the schedule of rest and relaxation determines to a certain extent the degree of muscle recovery and the overall state of the body. It varies from person to person, but one thing remains the same: don't work blindly hard, and rest when you need to.

Step 2: Learn and implement the key training movements and perform resistance training according to the program

First piece of advice to start training:Do not come up with excessive pressure to do resistance training. Many people go to the gym do not know what to do, a moment to play with dumbbells, a moment to go to the equipment area to practice two, but also specialize in picking large weights. At the end of the day, nothing is practiced to fulfill the achievement of leaving.

The importance of a training program is also reflected in another way!

Muscle building is not like fat loss, it is about higher safety, after all, it is resistance training, so the correctness of the movement is related to our own safety. So once we start resistance training, the importance of safety and movement standards must be established. Here are some suggestions for you:

1、Systematically learn some movement essentials, especially some movement details.

2, the weight must be increased gradually, the pre-muscle sense of power as well as the standard of action is very important.

3, light weight, more times for training, not in a hurry to break through the muscle's own limit state.

4, for multi-part, multi-joint, multi-muscle complex training, do not single each training only one muscle. (Except for those with a fitness foundation)

Step 3: Incorporate the diet plan and rest plan well into your personal life

If you're not working out full time, but rather working out for 1-2 hours a day after work, it's pretty critical to have a good dietary routine and get enough sleep.

Training is the foundation of muscle building, and with a good foundation, the role of diet and rest can be better utilized. After the previous stage of training, the muscles are polished "scattered", want to repair and synthesize new muscle tissue must be nutrition and time to participate. For non-professionals, a good diet and routine is the best way to go.

From the diet:Protein is the first choice of the nutritional structure, and how much of it you have determines how good the muscle gain will be. In addition carbohydrate supplementation determines the state of the training process, insufficient carbohydrates and the training becomes lethargic. Of course, micronutrient supplementation is also necessary, such as calcium, iron, zinc and selenium, vitamins and so on.

Work and rest:Ensure daily 8 hours of sleep is the foundation, do not stay up late is the bottom line (work reasons are another story). The other thing is about the rest time between training frequencies, to grasp a principle:Try not to train the same position again until the muscle is back to 100%.

summarize

Systematic fitness starts with setting goals. With goals comes a plan so that we don't train aimlessly and don't be an inefficient gym goer. The last thing is to keep learning and keep making adjustments in the implementation. Fitness is about gradual progress, it is impossible to get a quick fix.

Hopefully we can be patient and get out on our own fitness path!

Hello, I'm glad to answer your question, I'm Sapo Foundation Practice, tutor Sun Junxin.

To train your muscles systematically you need to do 3 things.

1. Reasonable arrangement of the training cycle plan, fitness early to rationalize the training program, to ensure that in your cycle of training in the middle of your whole body parts can be trained once. Let the whole body of each muscle balanced development, individual weak parts, or key parts can focus on the development. For example, if your back is weak, you can train it twice a week in your cycle. Arrange two back training

Then how to arrange the training part of this is a skill, it is best not to practice three consecutive days of large muscle groups so that the body rest recovery is not particularly complete, you can, large muscle groups and small muscle groups interspersed to. Secondly, do not practice the same muscle every day. A muscle group after practicing at least two to three days of rest.

2. Rational planning and healthy eating are very important at this level of post-workout recovery during training. Protein and carbohydrates should be supplemented in time. To ensure that the body's deficit, and secondly, in other meals, but also to ensure that each meal is high protein, high vitamin. Moderate carbohydrates, to ensure that every moment of the whole day's energy supply. Try to eat less junk food fried food, puffed food and all kinds of. Drinks.

3. Plan rest periods wisely. In the weekly training cycle program, there should be at least one day of rest. To adjust the physical state and nervous system. You can do some appropriate massage. Or eat some of their usual favorite snack foods. Or watch a movie can be, the main purpose is to put their bodies and nerves completely relaxed. In order to prepare for the next training can play better! Remember to try not to stay up late, and try to go to bed before about 11 o'clock in the middle of the night. Because the night is an important time for muscle synthesis and hormone secretion. Important time period, so take advantage of the golden time to achieve the best muscle growth. and recovery!

Please leave a comment if you don't understand! Thank you all, and thanks for reading! Stay tuned for more dry fitness tips!

The question is rather grandiose, and a brief overview of these four steps should help you start your muscle building journey in a safer, more systematic way.

Step 1: Assessment

Systematic pre-fitness assessment is very important, yet easily overlooked. A few examples:

• If you have a high or low shoulder condition, upper body training will be significantly inconsistent with left and right force generation, which will be poor in both training effectiveness and safety;
  

• If you have tightness in the posterior thigh muscle groups, odds are it will affect the deep squat.
  

These are the negative consequences of training without assessment. For this reason, you need to at least assess these points:

1. Whether or not there is a basis for training.
   

2. whether or not they have a bad body image.
   

3. Whether there is a precedent for injury or a family history of the disease.
   

Know enough about yourself to slowly increase the weights if you don't have a base, seek out a rehabber to correct any poor form, and avoid training movements that make your heart rate rise quickly for a short period of time if you have a history of injury or medical conditions ......

Know what you "can't do" before you know what you have to do.

Step 2: Learn the moves

A few more examples:

• Some guys only like to work on their chests and after a few years they find themselves hunching over their chests, a consequence of having a chest that is too developed compared to their backs;
  

• Some girls only train their hips and don't actually understand hip firing, leading to delayed results ......
  

This is all a result of failing to grasp training at a macro level.

Regular muscle building workouts are roughly divided into these modules in terms of movement scheduling: chest, back, shoulders, arms, legs, glutes, and core muscle training.

In terms of priority, chest, back, legs should be the focus of training objects, but beginners should not ignore any module of the training, while adhering to the principle of "gradual overload", gradually increase the weight of training, do not blindly try their own weight can not handle, especially in the bench press, push-ups and this kind of need to wrist and shoulder joints involved in the action! The weight should not be increased in a gradual manner.

The process of learning the movements may be slow, if you have the training foundation then the progress will be faster. Stay tuned to China Fitness Matters and I'll walk you through the details of movements that are often overlooked.

Step 3: Learn to eat

"Three parts training, seven parts eating" is not accurate, but for fat loss and muscle building, diet is very important. Suggestion:

• Buy a book on sports nutrition or take a related online course to get a basic understanding of the seven macro-nutrients, water-salt balance, and energy balance in training.
  

• You can try various types of diets for regular meals, such as the ketogenic diet, carb cycling diet, and Mediterranean-style diet that have emerged in recent years.
  

• Learn about the various types of fitness supplements and decide whether to buy them or not depending on your situation. Supplements here include fish oil, vitamin tablets, etc. in addition to protein powder.

Circle Focus: Muscle building trainers should pay particular attention to protein, carbohydrates and fats and learn which foods in their daily lives fall into these categories, and eat more protein to help build muscle.

Step 4: Clarify objectives

After going through the movements and meal planning, you've been primed to understand fitness and even build confidence and love for it. Next you'll want to create a training program and use feedback to monitor your progress.

Planning cannot be separated from goals, which can be multidimensional.

• Movements: XX months to master XX movements, next month to break XX in bench press weight, XX sets and number of sets, XX intervals between sets.

• Statistically: gained/lost XX in weight, broke XX in arm circumference, reached XX in muscle mass, body fat percentage ......
  

In a nutshell have a goal first and then work your movements and diet around it.

Many people fail to adhere to the training or poor fitness results, need to pay high fees to fitness trainers and nutritionists to take responsibility, mostly because of the lack of clear goals and failure to firmly implement the plan. If you can adhere to a year or longer, the results will become more and more obvious.

Whether you're overweight or skinny and bony, a first-timer or somewhat basic, make training a habit and go in the mood to do it every day, then building muscle isn't that hard. The first thing you need to do is to get a good feeling for your body and mind!

If you have the conditions to find a professional gym fitness trainer systematic training, than their own blind research is much more reliable!

Hello everyone, I am a beginner in sports and fitness and I am here to share with you how to work out systematically and go for muscle building.

Step 1: Sensible meals.

Fitness is divided into many aspects of the content of its core point lies in the "keep your mouth shut, open your legs" Many beginners at the beginning of the time want to reduce the diet, through the fitness to achieve fitness purposes, but in fact, there is a blind spot, there is no reasonable arrangement of diet, may be in the short term there will be a little bit of an effect, but will soon rebound, the muscles form memory, not enough protein to supplement the body's energy consumption after strenuous exercise, supplementation can not keep up with the consumption, will make your body have a kind of hunger memory. Muscle formation memory, not enough protein, after strenuous exercise is consumed inside the body of energy, supplementation can not keep up with the consumption, will let your body have a kind of starvation memory, once you supplementation, will cause the accumulation or overconsumption, so usually three meals, must not be reduced, but also to ensure that enough protein, so the premise of the system fitness is to maintain a reasonable diet.

Point 2, keep exercising.

Especially the abdominal and arm strength training. On the premise of a reasonable diet, the systematic arrangement of exercise, if you are at home, it is recommended that you do some, high-intensity indirect exercise, this hIIt movement, can consume a great deal of calories in a short period of time, for example, jumping high-five, squatting, mountaineering bag, bobbie jumps and so on, if you still want to build muscle, you can do arm and abdominal strength training, the strength training described here is mainly through the consumption of. Because many people actually have muscles, but by the subcutaneous fat blocked, so do not see, we have to do is through the strength training to consume subcutaneous fat. Of course, this should be measured, not excessive consumption, so as not to cause strain and lactic acid accumulation.

Step 3, build muscle.

This step is more important because in addition to strength training with sensible meals, you have to maintain the strength of your muscles. It's like an athlete, he has to maintain a certain amount of strength every day. Be able to keep the body in the best condition. Conditions permitting, you can perform dumbbells, levers, for a variety of abdominal, arm

Training, as well as after a strenuous strength training, you can jump rope exercise through 5 minutes, so that fat burning vigorously to achieve the purpose of fitness and muscle building.

Finally, how to effectively carry out a systematic fitness, muscle building, everyone's methods may not be quite the same, but the main thing is to carry out targeted training, no matter what kind of program, I believe that adhere to the results will always have results, if you like my point of view, don't forget to click on the attention of the oh, thank you for reading.

How to systematically work out and build muscle? Systematic fitness, building muscles, lies in the right way, the right way, according to the specific conditions of your body, step by step training.

To gain muscle training, the first thing to do is to control the fat rate down, more fat on the body, it is too much to do muscle building training, it will achieve the effect of strengthening the body, but can not achieve the effect of effective muscle building. Fat rate control to how much appropriate, should be based on their own physical condition and specific goals, in general, male fat rate should be controlled below 15%.

Muscle training, to be familiar with different parts of the training of different equipment, different parts of the training of specific training methods, methods, of course, these can be in the process of training gradually to master. At the beginning of the instrument training, should be in the correct training under the premise of perceiving their different training of different weights, and go step by step training.

Familiar with a variety of training, on the one hand, to grasp the large weight, fewer times the main principle of training, timely small weight, multi-times training and aerobic training; on the other hand, to the pectoral muscles, shoulders and back, legs and buttocks, and other parts of the main training, that is to say, the body's "muscular framework" out of the training, and then The "carving".

It takes 72 hours for large muscle groups to repair and 48 hours for small muscle groups to repair. Rest is an important guarantee for muscle building, as is adequate nutrition. In any case, muscle building training is a process of constant investment of time, energy, and fitness confidence and enthusiasm, as long as you go to insist, you will achieve the goal.

Hello, next I'll share if systematic fitness and tell you some tips for systematic fitness.

To work out systematically, you have to keep a strict watch on your diet. Every meal needs to be calorie counted, and every meal needs to be done correctly. First of all, we need to do less food and more meals, it is recommended to add a meal after training, so that there are four meals a day, the fourth meal does not need to eat too much, as long as you eat some fruit and drink some sports drinks on the line. Each of the other three meals needs to have meat and vegetables, so that a mouthful of meat and a mouthful of rice.

Calorie counting is as simple as weighing the food. One gram of carbohydrates releases four major calories when fully oxidized, as do proteins, and fats can release nine major calories. Adult males should consume around 2,400 calories a day, and since they have to work out systematically, their energy intake should be much higher than that.

To develop muscles you must do anaerobic exercise. At the beginning of the fitness as long as the training of the three major muscle groups legs, back, chest on the line, to the later should be the whole body training, but also targeted training, so that you can promote the muscle whole body equilibrium, not deformed. After each training, you need to enter the content of today's training and their own feelings, so that you can view the speed of progress in fitness can also improve the fitness program. Have a higher awareness of yourself.

To work out systematically, then you should not miss any training day and train seriously. I hope that the subject will take the road less traveled and get serious about fitness, so that he or she can get to success faster!

1. Training if you are not participating in bodybuilding, you can not single to practice strength, so many players in the world their bodies are very strong, right, among them to run 100 meters can enter the 11 seconds are also a large number of people, which shows that their muscles are particularly flexible.
2. We usually do not need to train explosive training, because explosive training came out of the muscle circumference is too large, the muscle is not flexible, if the squat immediately after going to run this kind of training, the muscle is certainly very flexible.
3. It is still recommended to participate in more coordinated training to achieve all-round development, so that the fitness way to make you become more beautiful and handsome, the body is also more healthy.