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Self-weight muscle training program to develop perfect muscles

Muscle gain is something that many thin people want to do. Most people go to the gym to use equipment to gain muscle. They think that the effect of equipment gaining muscle is better than that of exercising. In fact, self-weight training can also gain muscle. We can make a plan to guide ourselves before gaining muscle. So today we introduce a self-weight training plan to gain muscle, let's take a look!

 

Self-weight muscle training program to develop perfect muscles

 

  Monday:

   1. Jump and squat

   1 group, from 10 reps to 1, no rest, stand shoulder-width apart, squat; jump up as high as possible, and slightly bend the knees after landing.

 

   2. Pull-ups

   1 set, from 10 reps to 1, no rest, grab the crossbar, lift your feet off the ground, and hang your hands completely; pull your body up until your chest is close to the crossbar, and then return to the starting position under the control.

 

  3. Parallel bar arm flexion and extension

   1 set, from 10 reps to 1, no rest, stand in the middle of the parallel bars, first prop up yourself with the strength of your hands, and sink down until your arms are parallel to the ground.

 

Self-weight muscle training program to develop perfect muscles

 

  Wednesday:

      1. Poppy long jump

   3 sets, each set of 10 reps, rest for 90 seconds; standing, squat down quickly to support the ground with both hands, maintain the posture of doing push-ups, do a push-up, then retract your feet to your hand and jump forward! The farther the better.

 

  2. Arm bends and stretches legs

   3 sets, 10 reps in each set, no rest, prop up the body with both hands, put the arms down parallel to the ground, prop up the body until the arms are straight, and at the same time do the vertical leg lift movement.

 

  3. Bend your knees and raise your legs and pull ups

   3 groups, 10 reps in each group, the rest time is as short as possible, hands are shoulder-width apart, hold the bar in a frontal grip, hands are fully dangling, complete a pull-up, and bend the knees and hang the legs at the same time.

  

 

  Friday:

  1. Bear step + crab line

   Xiongbu

   3 groups, 50 steps per group, no rest. Bend down, touch the ground with your hands, and keep your back straight, crawl forward with your limbs, the sooner the better. When you step forward with your hands, make sure your legs are straight.

 

  Crab line

   3 groups, each group has 50 steps, and the rest time is as short as possible. Lie on your back, with your limbs on the ground and your hips straight up, the whole person looks like a bed. Walk forward on all fours, the sooner the better.

 

   2. Grab the pole to walk

   5 groups, each group goes from one end to the other and then back, the rest time is as short as possible. To do this, you must have a "monkey frame", grab the crossbar with both hands, volley your feet, and constantly "walk" forward. After walking to the end, walk back again.

 

   3. Sprint forward + sprint backward

   Sprint forward, 5 sets, sprint forward 50 meters without rest. . Sprint at 90% speed

 

   sprint backwards

   5 sets, sprint backward 50 meters, the rest time is as short as possible, and the speed is as fast as possible.


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