本人学生族,每天有2小时左右去健身房时间,周一到周五吧,想练胸肌、腹肌,请问每种器械时间怎么分配

2025-03-05 20:10:30
推荐回答(6个)
回答1:

看你的提问应该是初学者,首先每天两小时只多不少,若只练胸腹,时间长了会练偏(导致圆肩),容易受伤,所以若练胸则必须练背,当然最好把腿也练了,这样身材才更匀称!
练胸的动作:平板卧推 上斜板卧推 坐姿器械卧推 哑铃飞鸟 器械飞鸟
练背的动作:引体向上 颈前下拉 器械划船 哑铃划船 坐姿划船
练腿的动作:杠铃深蹲 箭步蹲 坐姿腿屈伸 卧姿腿弯举
练肩的动作:肩上推举 哑铃侧平举 俯身飞鸟 哑铃前平局
肱二:哑铃弯举 锤式弯举 杠铃弯举
肱三:哑铃颈后臂屈伸 钢索下压
腹:仰卧起坐 悬垂举腿
周一:胸 肱二 腹 跑步20分钟
周二:休息
周三:背 肩 腹 跑步20分钟
周四:休息
周五:腿 肱三 腹 跑步20分钟
每个部位选两三个动作去练,每个动作练4--6组,每组练8--12次并达到力竭(调到适合自己的重量),组间休息30--90秒
综合说一下,每次练肌肉40到50分钟左右,有氧10--20分钟左右,这样一个小时足以!

回答2:

(1)健身计划:
周一:胸+三头
平卧杠铃推举 8-12RM (个)X3组

上斜哑铃推举 8-12RM

上斜哑铃飞鸟 8-12RM

坐姿E-Z杠杠铃颈后臂屈伸 8-12RM

绳索下压 8-12RM

周三:背+二头
宽握引体向上 8-12RM (个)X3组

俯立杠铃划船 8-12RM

颈前下拉 8-12RM

E-Z杠杠铃弯举 8-12RM

拉力器弯举 8-12RM

周五:肩+腹
坐姿哑铃推举 8-12RM (个)X3组

立姿哑铃侧平举 8-12RM

直立划船 8-12RM

仰卧起坐15-20RM

悬垂举腿15-20RM

周日:腿
深蹲 10-15RM (个)X3组

坐姿腿举 10-15RM

腿屈伸 12-15RM

腿弯举 12-15RM

(2)男性增肌饮食计划(参考)
早餐8:00,酸奶或牛奶250ml ,蔬菜水果适量,一杯燕麦粥或三片全麦面 包,鸡蛋4个(两全蛋,两蛋白)

加餐10:00,面包两片,橙汁一杯

午餐12:00,主食150g,红色肉类200g,蔬菜200g,水果适量

加餐14:30,蛋白两个,香蕉一根,牛奶200ml

训练16:00,

晚餐18:00,主食100g,白色肉类200g,蔬菜200g,水果适量

注:高蛋白,低脂肪,碳水化合物充足。维生素,矿物质适量,多饮
水。包内常备些香蕉或面包和橙汁,以便及时补充能量.
健美食品:粗粮 煮土豆 玉米 燕麦片,苹果 橙 桃 香蕉 果汁,各种蔬
菜,豆类 牛奶 酸奶 鸡胸肉 瘦牛肉 鱼肉 鸡蛋(去蛋黄)

(3)休息:尽量在22点前入睡,保证7-8小时睡眠!

回答3:

你要说一下你的年龄、身高、体重,不同体型和体质的人计划是不一样的

回答4:

你只要能坚持2个小时就行。我五年前。173。55公斤。现在长到70kg。你刚开始练的。很简单。三大件。第一,卧推。第二下蹲,第三。拉背。当然可以适当来电硬拉。至于怎么做。例如卧推。在你最大能力范围内。你可以最多。注意。是最多做6个左右的话。那是练肌肉的最大力量。8个到10个。就是练肌肉形状。15到20个以上就是爆发和耐力了。听专业人士的就要去健身房了。要钱的。自己练你就按照我刚刚说的自己看你自己的能力在哪里吧。强调一下。腹肌没什么用。就是好看。要成为真男人。要想挺得住的话。多做硬拉。把你的竖脊肌练好。

回答5:

一般来说每组动作做4组,一组8~12个就很好了,有助于锻炼

回答6:

看自己身体情况,错开来练,不要天天练,在高强度下练习会受伤的~~

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