一般健身频率/时间应该是多少？
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练了这么久了那肯定比普通人强多了
健身是一辈子的事， 小单位是按月计， 中单位按季计，大单位按年计， 那是急不来的。而且个人遗传体质不同，在同样的计划，饮食下，每个人效果也不同。
建议适当增加有氧锻炼，提高心肺机能，增强身体基本素质，当然有氧同时也减了脂。为器械训练打下好的基础。主要宗旨是让身体进入一个良性循环的状态，锻炼之后有良性的超量恢复，而不是疲劳积累。
另外，器械训练前要热身，训练后要做拉伸。根据你的描述，建议认真热身15到20分钟。训练后要做拉伸和放松性的活动交替30分钟左右，以帮助肌肉恢复。
不妨试一下，这段时间可以增加有氧， 一周只做两次器械，每次60分钟， 当然加上辅助锻炼基本就是两个小时了。
你那个“射入脂肪”挺吓人的
因为据说有人为了美， 确实射入脂肪填充。健身当然要注意饮食，这是健身的基础。基本上是复杂碳水加蛋白，至于脂肪，捎带的吃着都嫌多了。再说了，人并不是吃脂肪长肥肉，而是摄入能量大于消耗的，多余的就有一部分被转化为脂肪存起来备用。
以上是权作抛砖引玉之用
ottawawind
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if you are talking about the abs muscles, it will take at least 6 weeks of hard work to see the effect... At least that was my experience. Keep going and don't give up, you will be rewarded.
Ok, so if I understood correctly, you want lean muscles right?
There are different ways of building muscles and with different ways, there are different results. If you want lean muscles, you have to use light weights (80% of your max), go for more reps (13+), more series (6+) and try to be explosive (doing your reps as fast as you can). Try to not get too much pause during each serie and finish it off with some cardio and protein.
Getting muscles is one thing, but keeping them is another. Here's the catch, the bigger your muscles are, the more calories you burn (even when you are sleeping). So, the con with lean muscles is that you have to do cardio often to keep them lean or they will get fat. So you have to watch out about what you eat and run often.
I hope this helps.
There are different ways of building muscles and with different ways, there are different results. If you want lean muscles, you have to use light weights (80% of your max), go for more reps (13+), more series (6+) and try to be explosive (doing your reps as fast as you can). Try to not get too much pause during each serie and finish it off with some cardio and protein.
Getting muscles is one thing, but keeping them is another. Here's the catch, the bigger your muscles are, the more calories you burn (even when you are sleeping). So, the con with lean muscles is that you have to do cardio often to keep them lean or they will get fat. So you have to watch out about what you eat and run often.
I hope this helps.
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Ya that's just me cause I'm doing power trainings.
And just curious, what ab exercises are you doing?
I normally do
200 situps
pause
50 crunches with 70 lb
pause
50 declined crunches with 45 lb (hard to explain in words, basicly just crunches but declined like when you doing declined bench)
pause
Repeat 3 times
I do all that in 15 mins.
ottawawind
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No... I haven't heard or find any good neck exercises other than just moving your head...
But I lift weights with my trapezius muscles, 210 lbs, it works the neck a little bit.
As for your body weight exercises, here are some good ones.
box jumping (jump on a higher level)
1 hand push-ups
push-ups on a ball, not half, full ball (curved surface, works pecs and abs)
dips
hand stand push-ups (push-ups with your head down, feet in air, works your shoulders and abs)
Punching (punch very fast and explosive, works your shoulders and pecs)
Superman (I don't really know how you call this but just lay on a flat surface stomac down and do the superman, works your back)
There isn't any good ways to work your legs without weights (even box jumping we normally use weights) since your legs are the largest muscles on your body and your body weight isn't enough to give them a work out. So good luck with that.
Hope this helped.
Oh I forgot to mention, for those people who don't want to use weights, Swimming is the best way to go. It will not only work all of your muscles, but the water will also shape your body (in a good way), it will work your lungs and for some people, there are women half naked.
