无器械瘦子增肌健身详细计划？英文双语对照

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。

如何无器械健身？

我说下我的经验。

健身是上大学才有的想法，身为医学院的学生，认为只有强健的身体才是最重要的，于是毕业后利用闲暇时间就会想办法健身，只是自律性不太强，总是断断续续的，健身房也去了小半年，和大多数人一样，能否坚持下来是最大的问题，因为都是懒得去，于是才有了在家里无器械健身的想法。

在网上搜索了很多健身视频，包括器械的和无器械的，什么腹肌撕裂者，俯卧撑花样训练，很多方法都尝试过，最后总结出一套适合自己的健身计划，仅供初学者参考。

训练一，每隔一天做一组俯卧撑训练，这段视频网上都有，就是那个家庭无器械胸肌训练，动画版的，一般会做五到十个不等的花样俯卧撑，每个动作30次，这样一套动作下来差不多20分钟左右，但是动作的标准性和技巧一定要掌握好，否则做完效果很差，这组动作会练到男人的胸肌，肱二头肱三头肌，还有核心力量，当然对男人的那方面也会有很大的提升。

训练二，一周至少做五次腹肌撕裂者训练，这段视频网上也有很多，挑适合自己的就行，一般也是分好几个动作，一个动作30下，只要把动作做标准和注意技巧，减去腹部赘肉和练出腹肌是很有可能的，我曾经用这组动作两个月减了30斤，饭量有所增加但是就是体重下去了，主要是腹部赘肉减掉了而且腹肌略显，只是后面有段时间没练又有些反弹，还好现在又坚持去做了，还是那句话，坚持很重要。

无论是练胸肌，腹肌，塑型，减肥，健身是一个漫长的过程，所以一定要自律，否则很难坚持下去，另外除了这两组动作，偶尔还会做一些下蹲，臀部塑型等动作，效果也挺好，哑铃的话我还是建议用一对，毕竟练肌肉更快。

这就是我的健身方案，有不懂的朋友可以关注我，私聊，有更多的生活常识和大家分享，我是一戒小生。

组合器械健身训练计划？

练练夹胸器 三组，每组5个，要做到尽全力，力用尽，如果你做了十个夹胸还有力气，说明强度不大，要把力量调大 还有坐姿收腹下拉 还是三组，每组5个，尽全力，力用尽 坐姿机器双臂伸屈 组数个数同上 ...... 你自己去健身房看吧，我能想到的就这么多

男生健身计划？

1.设定好目标、时间

刚去健身房，有不少新手都是出于一时兴奋，感觉自己第二天就能变强壮了。看见什么器械就练，什么都想尝试。

哑铃、杠铃、固定器械、跑步机、动感单车，只要能看见的都过一遍，练完之后还要再去打沙袋，完事之后还要做几十个仰卧起坐，觉得还不满意再去摆弄几下战斗绳。

结果到了第二天，要么浑身酸痛起不来，要么一点感觉都没有，突然你发觉健身远没有想象中那么容易。再看看那些练得好的肌肉男，发现自己太弱了。

新人为什么容易放弃？正是因为没有目标，没有计划，没有安排好时间。

①先定好目标

根据目前的身材来想象一下：自己需要练出什么样的身材。

比如你体脂过高，脂肪层过厚，你想通过健身达到减脂效果。

你身材偏瘦弱，浑身没什么肉，你想通过健身变得壮一些。

你身材不胖不瘦，处于中间状态，想练成几块腹肌，胸肌变厚一些。

如果你只是单纯性来锻炼，那就不用考虑计划，直接开练，想怎么练就怎么练。

②安排1周的训练时间

确定目标之后，你就要确定可用于健身的时间。

通常去健身房锻炼都是在晚上，上班族偏多一些。

比如你晚上18点下班，你几点可以去健身房，锻炼时间设定多长时间，之后洗澡、回家吃饭的时间需要多久。如果你经常加班，什么时候去健身房锻炼，可以训练的时间又有多少。

你想在1周内训练几次，确定之后，写下大致的时间规划。这样前期就有了一个大致的时间值。

总体而言，业余健身需要以“不影响日常工作、生活”为基础来安排时间。

2.制定训练计划

新人入门，最容易出现的问题除了漫无目的，还有急躁现象。

动作没学会，就开始上大重量。要么不知道这个动作是练什么的，一味地模仿。要么每天都去健身房，结果一天比一天累。这些都是不可取的训练方法。

那么到底该如何制定适合自己的健身计划呢？

①先进行慢跑活动

如果之前没有任何锻炼，就需要先提升肺活量。即便你想通过器械来锻炼，还是需要通过慢跑来热身，这样身体才能被充分预热。

通过跑步机，调节好时间，设定好速度，注意双脚的步频，手臂的摆动，调整好呼吸节奏。通过一段时间的锻炼，肺活量会得到明显提升。

健身器械有哪些，有氧器械，无器械和有器械？

一、有氧器械1、跑步机2、动感单车3、磁控动敢单车4、立式磁控健身车5、卧式磁控健身车6、椭圆机7、登山机8、水阻划船器二、力量器械1、坐式双向推胸训练器2、坐式肩搏后展训练器3、坐式高拉训练器4、45°三头屈伸训练器5、腿部推瞪训练器6、背肌训练器7、腿部内弯训练器8、仰卧举肩训练器9、肩部训练器10、旋转训练器11、坐式换船训练器三、多功能训练器1、史密斯训练器2、飞鸟训练器3、360多功能训练器四、自由力量器械1、划船机、哑铃平凳、可调亚玲平凳、推肩椅、二头机架、手把架2、深蹲架、健腹肌、拉筋机、杠铃杆架、杠铃片架、可调腹肌板、罗马凳、哑铃架、举重架

如何进行无器械健身？

1、平板支撑

俯卧，双肘弯曲支撑在地面上，肩膀和肘关节垂直于地面，双脚踩地，身体离开地面，躯干伸直，头部、肩部、胯部和踝部保持在同一平面，腹肌收紧，盆底肌收紧，脊椎延长，眼睛看向地面，保持均匀呼吸。

2、仰卧起坐

这个运动主要锻炼的是腹肌的，尤其是腹直肌，但是做的时候一定要标准，否则容易造成背部的受伤，那就得不偿失了，仰卧，两腿并拢，两手上举，利用腹肌收缩，两臂向前摆动，迅速成坐姿，上体继续前屈，两手触脚面，低头；然后还原成坐姿, 如此连续进行。

3、俯卧撑

它对锻炼胸部、手臂及背部都有效。建议每组做20个，休息2分钟，继续做，由少入多，根据自身适应能力逐渐加量。也可以把脚放在床/椅子上，双手压在地板上，增加掌上压的难度，加强训练。

4、靠墙扎马

这种锻炼方式顾名思义，背靠墙，双腿张开至双肩距离，离墙约2尺，弯曲膝盖让背部稍微往下滑，保持10秒，再弯曲膝盖直到背部靠在墙的5个位置，每个位置各保持10秒。也可以根据自身水平提高难度，每个位置保持15到30秒。

无器械健身有用吗？

有用

无器械健身当然有用,无器械健身可以使用徒手健身,比如说俯卧撑,徒手深蹲,引体向上都是很好的健身项目,而且锻炼的肌肉群也很多。

男生健身房器械使用顺序？

男生到健身房可以先跑步机慢走五到十分钟，热热身激活肌肉。对于器械的使用首先要看锻炼的部位，比如练胸可以先用龙门架轻重量激活胸肌，然后平板卧推，这时可以根据个人情况加重量。卧推后可以再练练固定器械，蝴蝶机夹胸，大黄蜂推胸等。总之器械的使用顺序依据个人情况。

跑步和无器械健身怎么兼容？

可兼容因为跑步和无器械健身都是比较简单的运动方式，适合在家或者户外的环境中进行，可以根据个人情况将两种运动方式进行交替，比如跑步和拳击搭配，或者深蹲和仰卧起坐的搭配等，这样不仅能够充分锻炼身体不同部位肌肉，还能够增加运动的乐趣和趣味性。另外，有些无器械健身项目，比如瑜伽、普拉提等也可以与跑步搭配起来，这些项目能够提升身体平衡和柔韧性，增加身体的协调性，从而对跑步的效果也能够起到促进作用。

无器械健身可以练到什么程度？

1 可以练成相对健康的身体状态，但无法达到专业级别的肌肉锻造效果。2 因为无器械健身缺少大量重量训练，难以刺激肌肉生长和力量提升，所以无法达到专业级别的肌肉锻造效果。3 即使无器械健身无法练成专业级别的肌肉锻造效果，但它也可以帮助维持身体的健康状况，增强体能和耐力，提高免疫力，这对于普通人而言也是非常重要的。

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.

How to have appliance fitness?

I say next my experience.

Fitness is to attend a college ability some idea, as the student of the college of medicine, think only able-bodied body types or forms of literature is the most important, then graduation hind uses leisure time to be able to think method fitness, just control oneself the gender is not quite strong, always be desultory, gym also went small half an year, with most person, whether insisting to come down is the biggest question, because be to be disinclined to go, just had the idea that does not have appliance fitness in the home then.

Video of a lot of fitness was searched on the net, include appliance with what do not have appliance, ripper of what abdominal muscle, push-up pattern trains, a lot of methods had tried, final summary gives a gymnastical plan that fits his, offer abecedarian reference only.

Train one, do training of a group of push-up every other day, have on network of this paragraph of video, it is that family trains without appliance chest muscle, of animation edition, general meeting does the 5 pattern push-up that differ to 10, every movement 30, a such movements come down about the same 20 minutes or so, but standard sex of the movement and skill must have mastered, finish otherwise the effect is very poor, this group of movements can drill the man's chest muscle, humerus thes upper arm 2 times triceps, still have core power, also can have very big promotion to that respect of the man of course.

Train 2, a week does training of abdominal muscle ripper 5 times at least, there also is a lot of on network of this paragraph of video, carry those who suit oneself to go, also be to divide several movements commonly, a movement 30, want a movement to do standard and attention only skill, subtracting flesh of abdominal go to live in the household of one's in-laws on getting married and practice give abdominal muscle is very possible, I once used this group of acts two months decreased 30 jins, appetite increases somewhat but be weight goes down, basically be flesh of abdominal go to live in the household of one's in-laws on getting married was decreased and abdominal muscle is shown slightly, just from the back paragraph of time did not drill some rebound, insist to was done again now fortunately, still be that word, it is very important to hold to.

No matter be experienced chest muscle, abdominal muscle, model, reduce weight, fitness is a lengthy process, must control oneself so, hold on very hard otherwise, additional besides these two groups of movements, still can do a few times now and then crouch, coxal model wait for a movement, the effect is quite good also, I or proposal use the word of dumbbell one pair, experienced after all muscle is faster.

This is my gymnastical plan, the friend that does not know can pay close attention to me, illicit a little, more life common sense and everybody are shared, I am one give up small unripe.

Does assorted appliance fitness train a plan?

Experienced practice places a bosom implement 3 groups, every groups 5, should accomplish do one's best, force is spent, if you did 10 clip bosom to still have effort, explain strength is not great, want a power shift to greatly still sitting position receives an abdomen next pulling or 3 groups, every groups 5, do one's best, double arm of machine of spent sitting position extends power submit group of number number is Alexandrine. . . . . . Yourself goes gym looks, my thinkable with respect to so much

Does schoolboy fitness plan?

1. set good cause, time

Just went gym, having many new hands is to stem from one fashionable act vigorously, him feeling can become strong the following day. See what appliance is experienced, whats want to try.

Machine of dumbbell, barbell, fixed appliance, ran, use feeling bicycle, want what can see to pass only, sandbag is hit after practice is over even again, a few situp are done even after coming to an end, feel dissatisfactory still to move back and forth a few times again battle rope.

The result arrived the following day, or does not come since ache all over, a bit feeling does not have or, your disclosure fitness is suddenly far in imagining so easy. The muscle that watchs those to drill well again male, him discovery is too weak.

Why does new personality abandon easily? Because,be aimless, without the plan, did not arrange good time.

① decides good cause first

Will imagine according to current figure: Oneself need practice to give what kind of figure.

Your body fat is for instance exorbitant, adipose layer heavy panel, you want to achieve the result that reduce fat through fitness.

Your figure slants emaciated, all over flesh of it doesn't matter, you want to become a few stronger through fitness.

Your figure is not fat not thin, be in mediacy, think practice becomes a few abdominal muscle, chest muscle thickening a few.

If you are pure sex only,will take exercise, that need not consider a plan, open practice directly, think how practice is how experienced.

② arranges 1 week training time

After firm objective, you are about to be able to be used at gymnastical time certainly.

Go normally gym takes exercise is in the late evening, office worker slants many somes.

For instance you came off work at 18 o'clock in the evening, when can you go gym, exercise time set how long, bathe later, come home the time that have a meal needs how long. If you often work overtime, when to go gym takes exercise, how many does the time that can train have again.

You want to be in the 1 training inside week a few, after deciding, write down roughly time program. Such early days had roughly time value.

Overall and character, spare fitness needs with " do not affect routine, life " will arrange time for the foundation.

2. makes training plan

New personality introduction, the problem that appears the most easily besides free aimless, still have impatient appearance.

The movement does not have a society, begin to go up great weight. Or does not know experienced what this movement is, imitate blindly. Or goes everyday gym, the result compares a day one day tired. These are the training methods that cannot take.

How should make the fitness that suits oneself plan after all so?

① undertakes cantering first activity

If before do not have any taking exercise, promote vital capacity first with respect to need. You think even if to take exercise through appliance, still need to come through cantering warm up, such body ability by sufficient warm-up.

Pass ran opportunity, adjust good time, set good rate, notice the pace frequency of double foot, of the arm swing, adjust good breath rhythm. Pass period of time take exercise, vital capacity can get apparent promotion.

What does gymnastical appliance have, have oxygen instrument, mix without appliance is there instrument?

, appliance having oxygen 1, ran machine 2, use feeling bicycle 3, magnetism accuses to move dare bicycle 4, vertical magnetism accuses gymnastical car 5, horizontal magnetism accuses gymnastical car 6, elliptical machine 7, mountain-climbing machine 8, water resistance rows implement 2, force

How to undertake do not have appliance fitness?

1, flat is propped up

Fu lies, double elbow bends prop up go up in the ground, shoulder and ancon joint are perpendicular at the ground, double foot steps on the ground, the body leaves the area, truncal unbend, ministry of the head, shoulder, hip ministry and malleolar ministry maintain in same plane, abdominal muscle is tightened up, basin heart muscle is tightened up, vertebral lengthen, the eye looks to the ground, hold even breath.

2, sit-ups

What this motion basically takes exercise is abdominal muscle, especially celiac straight flesh, but when doing must standard, cause back easily otherwise get hurt, that thed loss outweights the gain, lie on one's back, two legs and approach, lift on two tactics, use abdominal muscle systole, two arms swing ahead, become sitting position quickly, the upper part of the body continue proneness, two tactics touchs instep, lower one's head; Next reductive into sitting position, undertake continuously so.

3, push-up

It is effective to exercising bosom, arm and back. The proposal does 20 every groups, rest 2 minutes, continue to do, by enter less much, get used to ability to increase an amount gradually according to oneself. Also can put the foot in the bed / on the chair, both hands is pressed on the floor, increase the difficulty that presses on the palm, strengthen training.

4, rely on a wall to tie a horse

This kind exercises means just as its name implies, back wall, double leg is stretched be apart from to double shoulder, arrange 2 rule from the wall, curve knee to let back slip downward a little, hold 10 seconds, again curved genuflect covers 5 positions that lean in the wall till back, every position holds 10 seconds each. Also can increase difficulty according to oneself level, every position maintains 15 to 30 seconds.

Without appliance fitness useful?

Useful

Without appliance fitness useful of course, without appliance fitness can use bare-handed fitness, e.g. push-up, bare-handed crouch greatly, pull-up is very good fitness project, and the muscle that exercise group very much also.

Does schoolboy gym appliance use order?

The schoolboy arrives gym is OK first ran machine don't go yet 5 to ten minutes, heat up muscle of warm up activation. Want to see the position that take exercise above all to the use of appliance, for instance experienced bosom can use dragon mast weight to measure activation chest muscle first, next flat lies push, can measure according to individual circumstance accentuation at this moment. Lie after pushing, can drill practice secures appliance again, butterfly machine places a bosom, bumblebee pushs a bosom to wait. The circumstance of individual of use order basis of anyhow appliance.

Ran and without appliance fitness how compatible?

But compatible because ran is mixed,having appliance fitness is simpler athletic way, suit to be in the home perhaps undertake in outdoor environment, can have kind of two kinds of motion according to individual circumstance alternant, ran and boxing are for instance tie-in, crouch greatly perhaps to wait with the collocation of sit-ups, can exercise adequately not only so different position muscle, return the pleasure that can add motion and interest sex. Additional, some do not have appliance fitness project, for instance gem gal, Puladi also can rise with ran collocation, these projects can promote the body balance and flexibility, increase the harmonious sex of the body, also can rise to promote action to the effect of ran thereby.

Can you drill without appliance fitness what degree?

1 can drill relatively healthy body position, but the muscle that cannot reach professional level forgings the effect. 2 because do not have appliance fitness to lack a large number of weight,train, stimulate muscle to grow to promote with force hard, the muscle that cannot reach professional level so forgings the effect. The 3 muscle that although do not have appliance fitness to cannot drill,become professional level forging the effect, but it also can help the healthy situation that manages the body, enhance physical ability and staying power, enhance immune power, this to Everyman character also is very important.