發一個人的健身計劃
網上找的﹐拿出來分享一下Sample Day Of My Diet 食譜
7:30 AM:
Protein bar
or bacon and eggs with whole wheat bread
or smart start cereal
9:30 AM:
Healthy snack (fruit, chex mix, baked chips, etc.)
11:30 AM:
High protein meat (chicken, steak, tuna) and some sort of veggie or fruit and whole wheat bread.
1:30 PM:
Another healthy snack (fruit, chex mix, baked chips, etc.)
4:30 PM:
12 inch low fat sandwich from Subway (steak and cheese, roast beef, sweet onion chicken teriyaki, or club).
8:00 PM:
High protein meat (chicken, steak, tuna or other fish) or possibly pasta, veggie, whole wheat bread, healthy dessert (fruit, low fat yogurt).
I will not drink milk unless it is skim milk and try to stick to water other than that. I try to avoid desserts and instead will have a protein bar or shake. I consume about 60g of protein a day from shakes.
Sample Week Of Training 一周的健身計劃
I switched up my workouts often. Sometimes I will do:
3 sets x 10 reps, sometimes 4 sets x 12 reps, sometimes 3 sets x 10, 8, 6 reps, sometimes 5 sets x 5 reps. I will also incorporate drop sets into my workout. I like to keep my muscles guessing.
My current split looks like this:
Monday:
Triceps 三頭
o Lying triceps press
o Dips
o Close grip bench press
o Various tricep extensions
Biceps 二頭
o Curls
o Hammer curls
o Preacher curls
o Concentration curls
o Reverse curls
o Barbell curls
Abs 腹肌
o Crunches
o Side bends
o Reverse crunches
o Hanging leg and knee raises
o Russian twist
o Decline crunches
Tuesday:
Legs 腿
o Squats
o Leg press
o Leg extension
o Hamstring curls
o Calf raises
o Lunges
Cardio(不好翻譯﹐心臟的意思﹐跑步機上有這個選項)
Abs 腹肌
Wednesday:
Chest 胸肌
o Bench
o Incline
o Decline
o Cable crossovers
o Flyes
o Dumbbell bench
Traps 斜方
o Dumbbell or barbell shrugs
Forearms 前臂
o Forearm curls
Thursday:
Rest
o Cardio & secondary muscles
Friday:
Shoulders 肩
o Barbell press
o Front dumbbell raises
o Side lateral raises
o Cuban presses
o Rear delt raises
Back 背
o Lat pulldowns
o Pullups
o Bent over dumbbell rows
o Other various rows
o Deadlift
o Back flyes
Traps 斜方
o Shrugs with dumbbells and barbells
Saturday:
Abs Hard 腹肌 & Cardio 有氧.
Sunday:
Rest (cardio) - I try not to ever truly miss a day in the gym. Also, I try in incorporate three 30 minute cardio sessions a week. 2头和3头居然一起练得。。。我在健身房也看到过一个，不能理解 :o
我也是这么练的，练完三头练二头，每次练全身，难道错开更好一点？ 一般教练建议一天中大肌肉块搭小肌肉块，比如我是胸肌+3头，背+2头，肩+腿 二三头一起练，做超级组，对塑型很有帮助，可以把二三头的肌肉线条连起来，看上去更漂亮.我一般都是二三头交叉练习，就是一组二头练完了不休息，紧接着做一组三头，然后马上再做二头，感觉效果不错
[ 本帖最后由 michaellord110 于 2008-6-12 14:51 编辑 ] 原帖由 the14atu 于 2008-6-12 14:00 发表 http://www.dolc.de/forum/images/common/back.gif
一般教练建议一天中大肌肉块搭小肌肉块，比如我是胸肌+3头，背+2头，肩+腿
$支持$ $支持$
我个人是比较支持这种方法的。
因为在锻炼大肌肉的过程中，小肌肉也受到了锻炼。比如练胸的时候，三头也受到刺激。练背的时候，二头会膨胀。在练完大肌肉后，在刺激锻炼相应的小肌肉，效果会不错
[ 本帖最后由 halloubuntu 于 2008-6-12 17:02 编辑 ] 我的锻炼日程：
周一，腿
周二，胸和三头
周三，休息
周四，背和二头
周五，肩部
现在出去健身，回来慢慢写$汗$ 周一：胸+三头
周二或周三：背+二头
（如果周二周三都去，找一天小练一下腰腹）
周四：打球
周五：肩
周六：打球 光看食谱下一跳，后来看了下训练的密度。觉得确实也要这么吃
请教楼上各位高人，每周2-3次合理吗？因为是初练，而且学校的健身班局限比较大，不能随时去练，所以也只能做到这个密度了。
一般每次1个半小时，几乎所有的都练一下， 当然我的重点是胸，胳膊，和腹肌，背部也比较重视，不知道这样量够不够，
练了一个月了，到目前的效果还是满意的，但对下一步该怎么练比较迷茫，呵呵，
还请大家多指点 除了腹肌要天天练，最好每一次只练1到2块肌肉，对同一快肌肉进行45分钟反复锤炼，做到力竭，然后如果是大肌肉群（胸，背，腿）就休息72小时，小肌肉群（3头，2头，肩）就休息48小时，同时补充大量蛋白质和碳水化合物，这样能效果最大化
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