男士健身增肌食谱？ 男士增肌健身方案？英文双语对照

男士健身增肌食谱？

早餐1：主食可以选择燕麦粥、谷物奶昔、杂粮馒头等，蛋白质可以选择各种罐装的豆类、鹰嘴豆、肉类蛋白质等，果蔬可以选择生菜、紫叶甘蓝、芝麻菜等，奶制品可以选择全脂奶或半脱脂牛奶，坚果可以选择核桃等。

加餐2：可以选择面包、蒸土豆等碳水化合物，蛋白质可以选择蛋清、蛋白奶等，蔬菜水果可以选择香蕉或猕猴桃等。

午餐3：主食可以选择米饭、面条、饺子、米粉等，蛋白质可以选择牛肉、肝脏、鸡肉、鱼肉、豆腐、海鲜等，蔬菜水果可以选择海带、金针菜、菜花、蘑菇、柿子椒、豆芽、菠菜等。

加餐2：可以选择面包、蒸土豆等碳水化合物，蛋白质可以选择蛋清、蛋白奶等，蔬菜水果可以选择香蕉或猕猴桃等。

男士增肌健身方案？

男士增肌主要需要进行力量训练和饮食调整两个方面的努力。以下是一些常用的增肌健身方案：

1. 力量训练：男士增肌需要进行力量训练，主要包括负重训练、引体向上、深蹲、卧推等动作。每周进行3-4次训练，每次训练时间在45分钟到1小时之间。

2. 饮食调整：增肌期间需要保持高蛋白质、低脂肪的饮食，以帮助肌肉生长和恢复。建议每天摄入1.5-2克/公斤的蛋白质，并控制脂肪的摄入量。此外，还需要适当增加碳水化合物的摄入量，以提供能量支持训练。

3. 适量补充营养品：增肌过程中可以适量补充一些营养品，如蛋白粉、氨基酸、肌酸等，以帮助肌肉生长和恢复。

4. 合理休息：增肌过程中需要给肌肉充足的休息时间，以便肌肉得以恢复和生长。建议每周至少安排1-2天的休息时间，避免过度训练导致肌肉疲劳或受伤。

需要注意的是，增肌是一个长期的过程，需要耐心和坚持。同时，也需要根据自身情况进行调整和改进。如果您不确定如何制定适合自己的健身方案，可以咨询专业的健身教练或营养师的建议。

瘦子增肌健身详细计划？

饮食：肉、鱼、奶、豆、蛋类富含蛋白质，增肌肉需要的就是蛋白质了，在三餐中可以多吃这类食物；可以采取少食多餐的方法，每顿饭不宜吃的太饱。

运动和饮食之间要间隔30分钟到1个小时，而运动完30分钟吸收比平时更好。如果平时吃饭不方便可以来一点蛋白粉或者增肌粉（瘦者更适合先吃增肌粉增重）。增肌粉或者蛋白粉可以在运动后30分钟吃一到两勺。

50岁男士健身增肌方案？

1.

基础体能训练 大多数男人在35岁之后,就已经很少进行健身锻炼了。到了50岁,体能下滑非常明显,爬个楼梯或者走路2公里都觉得吃力。 由于平时忙于工作和应酬,经常熬夜加班,每天的睡眠时间很短,代谢能力也在下降,腹部的赘肉也在逐渐增加。

 直接进行力量训练,即便是轻重量也会吃力,如果是杠铃动作更容易大口喘气,最后还是无法坚持。 因此现在应该先进行体能训练,包含有氧运动和一些徒手动作。 有氧运动可以选择跑步、椭圆机和动感单车,隔天交替训练1个项目,每次15-20分钟。 徒手动作可以选择深蹲、俯卧撑和凳上臂屈伸,每天交替训练1个动作,每个动作分别做5组*10次。

2.

核心力量训练 任何一项力量训练动作,都需要核心肌群的参与,它覆盖整个腰腹部周围区域,是稳定背部姿势的关键。

女生健身增肌增重训练计划？

1. 坚持进行力量训练：力量训练可以刺激肌肉生长，增加肌肉质量。可以选择哑铃、杠铃等器械进行训练，也可以进行自重训练，如俯卧撑、深蹲等。

2. 增加蛋白质摄入量：蛋白质是肌肉生长的关键营养素，女生每天需要摄入适量的蛋白质。可以选择瘦肉、鸡蛋、豆类、乳制品等食物作为蛋白质的来源。

3. 控制饮食质量：增肌需要保持高热量摄入，但是要注意饮食的质量，选择健康的食物，如全麦面包、糙米饭、水果和蔬菜等。

4. 适当增加碳水化合物的摄入：碳水化合物是肌肉生长的重要能量来源，女生可以适当增加碳水化合物的摄入量，以补充训练和生长所需的能量。

5. 注意休息和恢复：适当的休息和恢复时间可以帮助肌肉生长和修复。女生需要保持充足的睡眠时间，避免过度训练和过度疲劳。

瘦子增肌哑铃健身详细计划？

以下是瘦子增肌哑铃健身详细计划：1.哑铃健身是瘦子增肌的好方法。

2.哑铃健身可以刺激肌肉发展，促进肌肉生长，从而实现增肌目标。

同时，哑铃健身可以增强力量和耐力，这有助于更有效地燃烧脂肪，控制体重。

3.以下是瘦子增肌哑铃健身详细计划：（1）选择适量的哑铃。

对于初学者而言，建议选择适当重量的哑铃，循序渐进地增加训练强度，避免因训练过度而导致肌肉疲劳。

（2）不同部位的训练。

哑铃健身可以训练腹肌、胸肌、手臂、肩膀等多个部位，可以根据个人需要调整训练安排，为不同部位配备不同的训练计划，同时注重全身协调性训练。

（3）选择合适的训练量。

初学者要避免过分训练，建议逐渐增加训练量，注意正确姿势，避免肌肉拉伤等问题。

训练时间也不要过长，每次训练时间最好控制在40分钟左右，保持适度的训练强度。

（4）注意饮食健康。

哑铃健身只是增肌的方法之一，还需要注意饮食健康，摄入适量的蛋白质、碳水化合物、脂肪等营养素，保持合理的饮食结构，才能达到瘦身增肌的目标。

瘦人增肌健身锻炼计划？

饮食：肉、鱼、奶、豆、蛋类富含蛋白质，增肌肉需要的就是蛋白质了，在三餐中可以多吃这类食物；可以采取少食多餐的方法，每顿饭不宜吃的太饱。运动和饮食之间要间隔30分钟到1个小时，而运动完30分钟吸收比平时更好。如果平时吃饭不方便可以来一点蛋白粉或者增肌粉（瘦者更适合先吃增肌粉增重）。增肌粉或者蛋白粉可以在运动后30分钟吃一到两勺。

健美理论中用RM表示某个负荷量能连续做的最高重复次数。比如，练习者对一个重量只能连续举起5次，则该重量就是5RM。初练者可以做8到12RM的负荷，每组做8到12个左右。每组做完休息不超过一分钟，每个动作做完休息不超过2分钟。做下面运动前先热身10分钟，可以小跑。

胸部：哑铃卧推、哑铃飞鸟、俯卧撑（各4组，俯卧撑做20个左右）；

肱二头肌：哑铃单臂弯举、弯举（各6组） ；腿部：深蹲、箭步蹲、提踵（各6组）；

肱三头肌：哑铃俯身臂屈伸、窄距俯卧撑、哑铃颈后臂屈伸（各4组）；

背部：引体向上（尽量做10个以上）、哑铃划船（各4组）；

肩部：推举、前平举、侧平举（各4组）；

腹肌：仰卧举腿4组。腹肌每组做到力竭或者15到25个。

每组做完的休息时间为20秒到30秒。腹肌一周练3次左右。第一天锻炼胸肌、肱二头肌，第二天锻炼腿部、肱三头肌，第三天锻炼背部、肩部，第四天休息。练四天一个循环。

健身房增肌训练计划？

以下是一周的增肌训练计划，建议每周至少进行4-5次训练，每次训练时间为1-1.5小时。

周一：胸肌和三头肌

- 杠铃卧推 3组10-12次

- 哑铃飞鸟 3组10-12次

- 坐姿哑铃飞鸟 3组10-12次

- 平板杠铃卧推 3组10-12次

- 三头肌下拉 3组10-12次

- 肱三头肌屈臂伸展 3组10-12次

周二：背部和二头肌

- 硬拉 3组10-12次

- 引体向上 3组10-12次

- 单臂哑铃划船 3组10-12次

- 反向引体向上 3组10-12次

- 曲杆弯举 3组10-12次

- 集中弯举 3组10-12次

周三：腿部和腹肌

- 深蹲 3组10-12次

- 腿举 3组10-12次

- 硬拉 3组10-12次

- 腿屈伸 3组10-12次

- 仰卧起坐 3组20次

- 平板支撑 3组30秒

周四：休息

周五：肩部和上臂肌肉

- 坐姿哑铃推举 3组10-12次

- 直立划船 3组10-12次

- 侧平举 3组10-12次

- 飞鸟推举 3组10-12次

- 弯举 3组10-12次

- 旋转弯举 3组10-12次

周六：全身爆发力训练

- 俯卧撑 3组10-12次

- 跳跃深蹲 3组10-12次

- 单腿硬拉 3组10-12次（每边）

- 平板支撑 3组30秒

- 压力球运动 3组10-12次

周日：休息

请注意，这只是基本的增肌训练计划，还应根据自己的实际情况进行调整。另外，合理的饮食和充足的休息也是增肌的关键。

新手健身增肌增重训练计划？

你好！对于新手健身增肌增重计划，我建议从基础健身动作开始，如深蹲、卧推、硬拉等，并结合一些辅助动作，如哑铃划船、俯身飞鸟等。

刚开始时应该以较轻的重量和较高的次数来进行，逐渐增加重量并减少次数。另外，每周应在每个重点肌群进行2-3次的训练，且训练间要有充足的休息时间。此外，饮食上也很重要，要多吃蛋白质、碳水化合物、少量的脂肪，并保证足够的热量摄入。最后，要保持规律性，坚持训练和饮食计划，才能看到增肌增重的效果。

无器械瘦子增肌健身详细计划？

无器械瘦子增肌计划如下

方法1、以负重训练为主，瘦子健身训练应该以力量训练为主，而不是有氧运动。

方法2、目标肌群要保证充足的休息时间，负重训练的时候我们要牢记，目标肌群不能每天锻炼，大肌群每次训练后需要休息3天时间，小肌群也需要休息2天时间。

方法3、补充足量蛋白，健身期间我们需要做到干净饮食，饮食中要有足够的蛋白质和优质脂肪。

Does man fitness add flesh cookbook?

Breakfast 1: Staple food can choose oatmeal, cereal to suckle steamed bread of former times, food grains other than wheat and rice to wait, protein can choose all sorts of canned legume, chick-pea, flesh kind protein, fruit vegetables can choose dish of wild cabbage of lettuce, violet leaf, sesame seed to wait, milk products can choose complete fat to suckle or half defatted milk, nut can choose walnut to wait.

Add meat 2: Can choose the carbohydrate such as potato of biscuit, evaporate, protein can choose grandma of egg white, albumen to wait, vegetable fruit can choose banana or yangtao to wait.

Lunch 3: Staple food can choose rice, noodle, dumpling, ground rice to wait, protein can choose beef, hepatic, chicken, cruelly oppress, bean curd, seafood to wait, vegetable fruit can choose kelp, day lily, cauliflower, dawdle, sweetbell redpepper, bean sprouts, spinach to wait.

Add meat 2: Can choose the carbohydrate such as potato of biscuit, evaporate, protein can choose grandma of egg white, albumen to wait, vegetable fruit can choose banana or yangtao to wait.

Does the man add flesh fitness program?

The man adds flesh to basically need to undertake force training and food adjust the effort of two respects. It is plan of a few commonly used the fitness that add muscle below:

1.Force trains: The man adds flesh to need to undertake force trains, basically include to load crouch training, pull-up, greatly, lie push wait for a movement. Undertake 3-4 second training every week, train time to arrive 1 hour in 45 minutes every time between.

2.Food adjusts: During adding muscle, need carries high protein qualitative, low adipose food, muscle grows and restore in order to help. The proposal absorbs 1.5-2 to overcome everyday / kilogram protein, control adipose intake. In addition, still need to increase the intake of carbohydrate appropriately, train in order to provide energy support.

3.Right amount and compensatory nourishment: In the process that add muscle OK and right amount complement a few nourishment, the whitening that be like an egg, amino acid, flesh acid, muscle grows and restore in order to help.

4.Reasonable rest: The need in the process that add muscle gives muscle enough breathing space, so that muscle is able to restore,mix grow. The proposal arranges the breathing space of 1-2 day at least every week, avoid to excessive training brings about muscle exhaustion or get hurt.

Those who need an attention is, adding muscle is a long-term course, need patience and hold to. In the meantime, also need to undertake adjust and be improvemented according to oneself circumstance. If how don't you make the gymnastical plan that fits your certainly, can refer the proposal of professional gymnastical coach or nutrient division.

Does a thin person add flesh fitness to plan in detail?

Food: The flesh, fish, grandma, beans, egg kind contain a lot ofprotein, adding what muscle needs is protein, can eat this kind of food more in 3 eat; Can adopt the method that eats much food less, every meal is unfavorable those who eat is too full.

Move and interval wants 30 minutes to arrive between food a hour, and motion is over 30 minutes absorptance at ordinary times better. If have a meal at ordinary times,inconvenience can come pink of a bit albumen perhaps adds flesh pink (thin person suit to eat weightening finish of the pink that add muscle first more) . The pink that add muscle or after albumen pink is moving eat 30 minutes to arrive two spoon.

Does fitness of 50 years old of men add flesh program?

1.

After fundamental physical ability trains most man to be in 35 years old, had undertaken fitness took exercise rarely. Arrived 50 years old, physical ability glides very apparent, climb a stair to perhaps walk 2 kilometers feel demanding. Because busy at ordinary times the job and dinner party, often stay up late work overtime, everyday Morpheus time is very short, metabolizable energy force also is in drop, flesh of abdominal go to live in the household of one's in-laws on getting married also is increasing gradually.

 Undertake force trains directly, even if is light weight also can take pain to, if be barbell,the movement pants big more easily, still cannot hold to finally. Because should undertake physical ability trains first this now, the bag contains oxygen to move with a few bare-handed movements. Motion having oxygen can choose ran, ellipse machine and use feeling bicycle, lie between a day to train a project alternately, every time 15-20 minute. Bare-handed movement can choose to crouch greatly, push-up and Qu Shen of stool the upper arm, train a movement alternately everyday, every movement does 5 groups of *10 respectively second.

2.

Core force trains an any force to train a movement, need core flesh group participate in, it enclothes whole waist abdomen all round area, it is key of stable back postural.

Does schoolgirl fitness add flesh weightening finish to train a plan?

1.Insist to undertake force trains: Force training can stimulate muscle to grow, increase muscle quality. Can choose the appliance such as dumbbell, barbell to undertake training, also can undertake self-prossessed training, if crouch push-up, greatly,wait.

2.Increase protein intake: Protein is the crucial nutriment that muscle grows, the schoolgirl needs to absorb right amount protein everyday. Can choose the food such as lean lean, egg, legume, dairy produce to serve as protein origin.

3.Control dietary quality: The need that add muscle maintains high quantity of heat to absorb, but the quality that should note food, choose healthy food, wait like meal of whole wheat bread, unpolished rice, fruit and vegetable.

4.Increase carbohydrate appropriately absorb: Carbohydrate is the important energy source that muscle grows, the schoolgirl can increase the intake of carbohydrate appropriately, the energy that requires with complement trains and growing.

5.Notice to rest and restore: Proper rest and restore time to be able to help muscle grow with repair. The schoolgirl needs to hold enough Morpheus time, avoid excessive training and excessive exhaustion.

Does a thin person add flesh dumbbell fitness to plan in detail?

It is a thin person below fitness of the dumbbell that add muscle plans in detail: 1. Dumbbell fitness is the good method that a thin person adds muscle.

2. dumbbell fitness can spur muscle development, stimulative muscle grows, achieve the goal that add muscle thereby.

In the meantime, dumbbell fitness can enhance force and staying power, this conduces to effectively combustion adipose, control weight.

A thin person is under 3. fitness of the dumbbell that add muscle plans in detail: (1) the dumbbell with right amount choice.

To abecedarian, the proposal chooses the dumbbell of appropriate weight, successive land increases training strength, avoid to bring about muscle exhaustion because of overtrain.

(2) the training of different position.

Dumbbell fitness can train the many place such as abdominal muscle, chest muscle, arm, shoulder, can need to adjust training to arrange according to the individual, provide different training plan for different position, pay attention to the whole body to coordinate sexual training at the same time.

(3) the training amount with equal choice.

Abecedarian should avoid to train overly, the proposal increases training to measure gradually, notice correct pose, avoid muscle to help the issue such as the injury.

Training time also does not grow too, train time every time best control is controlled in 40 minutes, retain moderate training strength.

(4) notice diet is healthy.

Dumbbell fitness just adds one of methods of flesh, still need to notice diet is healthy, absorb right amount protein, carbohydrate, adipose wait for nutriment, hold reasonable dietary construction, ability achieves thin body to add the end of flesh.

Does lath lath add flesh fitness to exercise a plan?

Food: The flesh, fish, grandma, beans, egg kind contain a lot ofprotein, adding what muscle needs is protein, can eat this kind of food more in 3 eat; Can adopt the method that eats much food less, every meal is unfavorable those who eat is too full. Move and interval wants 30 minutes to arrive between food a hour, and motion is over 30 minutes absorptance at ordinary times better. If have a meal at ordinary times,inconvenience can come pink of a bit albumen perhaps adds flesh pink (thin person suit to eat weightening finish of the pink that add muscle first more) . The pink that add muscle or after albumen pink is moving eat 30 minutes to arrive two spoon.

What state with RM quantity of a certain bear can be done continuously in strong and handsome theory is highest repeat a time. For instance, the person that practice can be raised 5 times continuously only to a weight, criterion this weight is 5RM. The person that drill first can make the 8 negative charge to 12RM, every groups are done 8 control to 12. Every groups finish rest not to exceed a minute, every movement finishs rest not to exceed 2 minutes. Do below before motion first warm up 10 minutes, can trot.

Bosom: Dumbbell lies push, dumbbell flyer, push-up (each 4 groups, push-up does 20 or so) ;

Humerus 2 flesh: Brachial turn cites dumbbell sheet, the turn is lifted (each 6 groups) ; Leg ministry: Crouch greatly, a sudden big stride forward crouchs, lift heel (each 6 groups) ;

Humerus triceps: Qu Shen of arm of dumbbell Fu body, narrow Qu Shen of the arm after be apart from neck of push-up, dumbbell (each 4 groups) ;

Back: Pull-up (do 10 above as far as possible) , dumbbell rows (each 4 groups) ;

Humeral ministry: Choose, before smooth lift, side is smooth lift (each 4 groups) ;

Abdominal muscle: Lie on one's back lift a leg 4 groups. Abdominal muscle accomplishs force exhaust every groups or 15 go to 25.

Every groups of breathing space that finish arrive for 20 seconds 30 seconds. Abdominal muscle a week drills 3 times or so. The first day exercises chest muscle, humerus 2 flesh, exercise triceps of leg ministry, humerus the following day, the 3rd day exercises ministry of back, shoulder, the 4th day rests. Experienced 4 days a loop.

Does gym add flesh to train a plan?

It is the plan of the training that add muscle of a week below, the proposal undertakes 4-5 second training at least every week, train time to be 1-1.5 hour every time.

Zhou Yi: Chest muscle and triceps

- barbell lies push 3 groups of 10-12 second

- dumbbell flyer 3 groups of 10-12 second

- flyer of sitting position dumbbell 3 groups of 10-12 second

- flat barbell lies push 3 groups of 10-12 second

- 3 groups of 10-12 are pulled below triceps second

- humerus triceps bends brachial extend 3 groups of 10-12 second

Zhou Er: Back and 2 flesh

- pull 3 groups of 10-12 forcedly second

- pull-up 3 groups of 10-12 second

- thin arm dumbbell rows 3 groups of 10-12 second

- retrorse pull-up 3 groups of 10-12 second

- music lever turn lifts 3 groups of 10-12 second

- center a turn to lift 3 groups of 10-12 second

Zhou San: Leg ministry and abdominal muscle

- crouch 3 groups of 10-12 greatly second

- the leg lifts 3 groups of 10-12 second

- pull 3 groups of 10-12 forcedly second

- leg Qu Shen 3 groups of 10-12 second

- sit-ups 3 groups 20

- flat props up 3 groups of 30 seconds

Zhou Si: Rest

Zhou Wu: Humeral ministry and muscle of the upper arm

- choose of sitting position dumbbell 3 groups of 10-12 second

- erect row 3 groups of 10-12 second

- side is smooth lift 3 groups of 10-12 second

- flyer choose 3 groups of 10-12 second

- the turn lifts 3 groups of 10-12 second

- rotate the turn lifts 3 groups of 10-12 second

Saturday: Erupt all over force trains

- push-up 3 groups of 10-12 second

- leap crouchs 3 groups of 10-12 greatly second

- thin leg pulls 3 groups of 10-12 forcedly second (every edge)

- flat props up 3 groups of 30 seconds

- pressure ball moves 3 groups of 10-12 second

Weekday: Rest

Ask an attention, this is plan of radical the training that add muscle only, still answer to undertake adjustment according to oneself actual condition. Additional, reasonable food and enough rest also are the key that adds muscle.

Does novice fitness add flesh weightening finish to train a plan?

Hello! Increase plan of flesh weightening finish to novice fitness, I suggest to begin from fundamental fitness movement, if crouch greatly, lie push, pull forcedly etc, join a few auxiliary movements, if dumbbell rows, Fu body flyer.

Just should undertake in the begining with lighter weight and higher number, add weight gradually and reduce a number. Additional, should be in every week every key flesh group undertake 2-3 second training, and there should be enough breathing space between training. In addition, on food very important also, should eat protein, carbohydrate more, a few adipose, make sure enough quantity of heat is absorbed. Finally, want to maintain regularity, hold to training and dietary plan, ability sees the effect of the weightening finish that add muscle.

Does without appliance a thin person the fitness that add muscle plan in detail?

Without appliance a thin person the plan that add muscle is as follows

Method 1, in order to load training is given priority to, training of fitness of a thin person should be given priority to with force training, is not motion having oxygen.

Method 2, target flesh group should assure enough breathing space, load when training, we want to remember well, target flesh group cannot take exercise everyday, big muscle group the need after training every time rests between 3 climate, small flesh group when also needing to rest 2 days.

Method 3, fill to measure albumen amply, we need to achieve clean diet during fitness, should have in food enough protein and high grade and adipose.