瘦子也能变肌肉男神！瘦人增肌健身一周计划英文双语对照

瘦人增肌健身一周计划

作为一位瘦子，想要增肌并不容易。但不用担心，只要有科学的训练和合理的饮食，你也可以成为健身房的肌肉男神。接下来，我将为你介绍一周的增肌健身计划，助你快速打造完美身材。

周一：胸肌和三头肌

上半身肌肉的锻炼能够为整个身体提供稳定的力量和平衡。在周一，你可以进行卧推、哑铃飞鸟等动作来强化胸肌，然后进行三头肌的训练，例如三头肌下压、三头肌拉力绳等。每个动作3组，每组8-12次，保持良好的肌肉收缩，每组之间休息1-2分钟。

周二：有氧运动和腿部训练

周二可以进行有氧运动，如跑步、骑自行车等，以提高心肺功能。然后进行腿部的训练，包括深蹲、腿举等动作，同样进行3组，每组8-12次。腿部肌肉的训练对全身肌肉的发展至关重要。

周三：休息和恢复

周三是休息和恢复的重要一天。身体需要时间来修复肌肉组织，预防过度训练导致的伤害。可以进行一些轻度的伸展运动，促进血液循环和肌肉的恢复。

周四：背部和二头肌

周四进行背部的训练，包括引体向上、杠铃划船等动作，然后进行二头肌的训练，如弯举等。同样进行3组，每组8-12次，注意保持动作的标准和肌肉的持续紧张。

周五：有氧运动和肩部训练

继续进行有氧运动，提高心肺功能。然后进行肩部肌肉的训练，包括推举、侧平举等动作，同样进行3组，每组8-12次，注意控制重量和保持肌肉收缩。

周六：全身循环训练

周六进行全身循环训练，包括俯身引体向上、深蹲、卧推等综合动作，每个动作进行3组，每组8-12次，保持高强度的训练，激发肌肉生长的潜能。

周日：休息和调整

周日是休息和调整的日子。可以进行一些轻度的有氧运动或者瑜伽，帮助身体恢复和调整状态，为下周的训练做好准备。

在健身计划的同时，饮食也至关重要。增肌期间要注重高蛋白饮食，适量摄入优质碳水化合物和健康脂肪，保证充足的热量供给，但要避免过多的饱和脂肪和简单糖分。此外，保持充足的睡眠也是肌肉增长的关键。

通过本周的增肌健身计划，结合科学饮食和充足休息，相信你一定能够看到肌肉质量和体型的显著改善。坚持下去，成为更加自信和健康的自己！

感谢您阅读本文，希望本文对您制定健身计划并增肌有所帮助！

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英文翻译对照，仅供参考

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Lath lath increases plan of flesh fitness a week

As an a thin person, it is not easy to want to add muscle. But need not worry, want to have scientific training and reasonable food and drink only, you also can make the muscle male mind of gym. Next, my general introduces the plan of the fitness that add muscle of a week for you, aid you to make perfect figure quickly.

Zhou Yi: Chest muscle and triceps

Sarcous of upper part of the body exercises the power that can provide stability for whole body and balance. In Zhou Yi, you can undertake lying pushing, the movement such as dumbbell flyer comes aggrandizement chest muscle, undertake the training of triceps next, press below triceps for example, rope of triceps pulling force. Every movement 3 groups, every groups of 8-12 second, the muscle that keeps good is contractive, every rest between the group 1-2 minute.

Zhou Er: Motion having oxygen and leg ministry train

Zhou Erke moves with undertaking having oxygen, like ran, wait by bicycle, in order to improve heart lungs function. Undertake the training of leg ministry next, include to crouch greatly, the leg is lifted wait for a movement, undertake 3 groups likewise, every groups of 8-12 second. Training of leg ministry sarcous is crucial to systemic sarcous development.

Zhou San: Rest and restore

Zhou San is what rest and restore is important a day. Body need time comes repair musculature, prevent the harm that excessive training causes. Can undertake extend of a few longitudinal moves, stimulative blood circulation and sarcous restore.

Zhou Si: Back and 2 flesh

The training of back of Zhou Sijin travel, include pull-up, barbell to row wait for a movement, undertake bicipital trains next, if the turn is lifted,wait. Undertake 3 groups likewise, every groups of 8-12 second, the level that notices to hold an action and sarcous last nervous.

Zhou Wu: Motion having oxygen and humeral ministry train

Proceed has oxygen campaign, improve heart lungs function. Undertake humeral ministry sarcous trains next, include choose, side to make the same score lift wait for a movement, undertake 3 groups likewise, every groups of 8-12 second, notice control weight is mixed maintain muscle systole.

Saturday: Train circularly all over

Undertake circular all over training Saturday, include Fu body to crouch pull-up, greatly, lie push wait for integrated movement, every movement undertakes 3 groups, every groups of 8-12 second, maintain the training of high strenth, arouse the potential that muscle grows.

Weekday: Rest and adjust

Weekday is the time that rest and adjusts. Can undertake a few longitudinal have oxygen moves or gem gal, help body restores and adjust position, the training ready-made that is next week.

While fitness plans, food is crucial also. High protein food should be paid attention to during adding muscle, right amount absorb high grade carbohydrate and health adipose, make sure enough quantity of heat furnishs, but should avoid overmuch saturation adipose divide with simple candy. In addition, maintaining enough sleep also is the key that muscle grows.

Adopt the plan of the fitness that add muscle of this week, combinative science food and rest amply, believe you can see the marked improvement of muscle quality and bodily form certainly. Hold on, become more of self-confidence and health oneself!

Thank you to read the article, hope the article makes fitness plan to add flesh to be helped somewhat to you!