"Training! Training! ”

"You make me love and hate, and I can't stop it!"

Yao Yu looked at the training plan, a large number of dense training movements of various muscle groups, and recalled his iron journey in the past few years, and his heart was full of emotion. Pen, fun, and www.biquge.info

"Since I started as a fitness novice a few years ago, at that time, I just wanted to be muscles, wanted to be strong, wanted to make my arms thicker, and wanted to say goodbye to the body of the person on the paper."

"This love is as deep as the sea, and it is a passerby to stay up late from now on!"

"The two heads are thick and think about the three heads, the arm circumference from 25 to 30, and I think 35 is very good, and it is not bad to look at 40, and finally set the goal at 45, in fact, it is not far from 50."

"At the beginning, I just practiced my chest and hands, and every day when I went to the gym, I was a desperate bench press, arm flexion and curl, and I was a standard bench press monkey."

"As a result of this exercise, the pectoralis major muscles swelled rapidly, especially the muscles along the outer edge of the chest, and the arms quickly became thicker. However, the back muscles and shoulder muscles did not keep up, and the final result was that when the whole person walked upright, he already had a sense of ape vision with a chest and round shoulders. ”

"It was only then that I began to realize that fitness is not just about chest training, but also about the back. So far, from the novice to the veterans of the back of the training of the realm, it took a lot of effort and time, this is the back and shoulder muscle groups to practice, and finally catch up with the progress and scale of the chest, at this time, the whole upper body is already very thick and burly objective, even if it is wearing clothes, people from afar will focus their eyes on it. ”

"At this time, the problem arose again, when I went to the pool, I only wore a pair of swimming trunks, and the size scared people, and even I was thundered."

"Everyone is watching, not the kind of envy and jealousy, but the expression and pointing as if they are looking at the deformed monster."

"At that time, I also had a small 80k, the upper body was thick and thick, but the lower body was really slender and delicate, the straight arm circumference of the big arm had exceeded the circumference of the calf, and the curved arm circumference of the big arm was even about the same thickness as the middle of the thigh. I usually can't see it in my trousers, but when I took off my pants that day, I was decisively scared. ”

"The comparison between the upper body and the lower body is top-heavy, like a monster - there is a special saying called popsicle man."

"If you don't train your legs for fitness, you'll have impotence sooner or later!"

"Since then, I have begun to realize the importance of leg exercise, the leg muscle group accounts for about 70% of the body's muscle mass, and it is also the foundation of the whole body.

"Squatting and squatting every day, I fell in love with squats as if I was obsessed with bench presses before."

"It took another year, from 90k bench press and 40k squats at the beginning, to 100k bench press and 150k squats. This leg is worthy of being called the engine of human muscles, and after the leg muscles are thick, the muscle groups of the whole body are advancing by leaps and bounds. ”

"The reason why I was able to claim to have used it well back then was because I insisted on practicing my legs."

Thinking of this, Yao Yu couldn't help but look at the mirror, tense the quadriceps muscles of his thighs, and touched the front of his high, slightly thick thighs with a narcissistic expression.

"These ten months, make good use of it, one is to prepare for the marathon, and the other can also prepare for the next bodybuilding competition, in fact, lying is now only one step away from professional bodybuilding, if you hard enough, plus the blessing of the zodiac altar, then in the future World Bodybuilding Olympiad, there will also be a place for Chinese!"

"If, one day, I really become the world's Mr. Bodybuilder, it will break the history of Mr. Bodybuilder being monopolized by blacks, and the promotion effect of Chinese people's fitness must be extremely violent!"

"When the time comes, there will naturally be a lot of wishing power rolling in, endlessly, like the water of the Yangtze River flowing eastward."

Thinking, thinking, Yao Yu was extremely excited, inspiration poured out like a tide, and he began to pick up the pen and specify the training plan on the training plan.

"The designation of the fitness plan must not be ambitious, and the fundamental principle is to be gradual and steady. Because the fitness plan is to be completed, every time it is completed, every time it is insisted on, it will establish a firm belief in fitness in your heart. But if the plan is too high, and you can't complete it once or twice, you will soon doubt yourself and lose confidence. ”

"It's like the wise saying that the national husband said - you must first set a small goal for yourself, such as earning him 100 million first. If you switch to a fitness goal, you might run 1 kilometer, bench press 40kg, squat 40kg, biceps curl 10kg, triceps arm curl 10kg, etc. ”

"Break down the grand and lofty goals into small goals, and then practice, persist, implement, and complete them every day, accumulate over time, step by step, and you will find that you have grown and improved a lot, and began to develop in the direction and goal of Niu X."

"I have set a lot of goals one after another, explored many times, and found that only those who adapt to their own body, will and other aspects are the best. It's like Marx had to add an adjective that suited China's national conditions when he entered China. ”

"The most popular way to set fitness goals in the fitness industry today is to work in groups for one or two muscle groups a day, and if it's two a day for amateur and ordinary fitness enthusiasts, four days a week, and the whole body is doing it all over the body, that's already great."

"Some professional and semi-professional people will exercise two or three muscle groups a day, six days a week, and train the muscle groups of the whole body twice."

"The large muscle groups of the body are divided into legs, waist and abdomen, core, back, ****."

"The small muscle groups include the deltoid muscles of the neck and shoulders, the biceps brachii and biceps brachii of the upper arm, the gastrocnemius muscles of the lower legs, the forearms, etc."

"Generally speaking, the back, the second humerus and the neck are put together, because the movements of the back are all pulled in the direction of the body, and the strength of the biceps brachii of the arm must be used. And because there are too many back muscle groups, if you want to exercise all day long, it takes a lot of time and energy, so choose the easiest part of the exercise and combine them. Because the neck muscles and trapezius muscles in the upper back are connected, exercising together can have a mutually reinforcing effect. ””

"In the same way, practicing **** is put together with humerus, because practice is pushed outward, especially the trump card action bench press, as long as it is pushed outward, it must use the strength of the triceps."

"The legs and shoulders, the waist and abdomen and the forearms are also considered for the combination of work and rest."

"In the past, I tried both of the above training programs, but they didn't work very well." (To be continued.) )