1, chest muscles: push-ups in 4-6 groups, each group is 8- 12 (parallel bars can be used).
2, abdominal muscles: sit-ups, 4 groups, each group of 20-25 (abdominal muscles to ensure more than 3 times a week)
3. Back muscles: 4-6 groups of horizontal bar pull-ups, with more than 6 in each group (the strength can be small, the strength can be small, and the group can be large).
4. Shoulder muscles: dumbbell lift, 8 groups, 8- 12 in each group.
At the same time, we should pay attention to the following points: 1, moderate weight, choose the exercise intensity that suits you, and the requirements for single parallel bars are higher. You can use leisurely energy first, and then do static work slowly.
2. Be patient and do only one muscle training at a time. You may only make two or three at first, but you may make four or five in a week. You must have confidence in yourself.
Don't stop every training until you are exhausted. Don't stop until your muscles are sore and you can't do any more. Only when effective stretching is achieved will the muscles become thicker.
4, three-point training and seven-point training, each part should not be repeatedly contacted for several days, and it should be completely recovered until it is not sore after each training. Eat more protein food, eat less salt, oil and carbohydrates before going to bed, and divide three meals a day into 5-6 meals. At the same time, ensure adequate sleep and high quality!
1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is beneficial to muscle exercise)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Lift the legs for 4 groups x 15-20 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Abdominal roll of fitness ball 4 groups x 15-20 times.
Leg lifting and belly rolling in 4 groups x 15-20 times.
Reverse belly roll 4 groups x 15-20 times
Traditional belly roll 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training:
Four groups of dumbbell rowing with one arm x 10- 12 times.
Four groups of dumbbell bent legs were hard drawn x 10- 12 times.
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training:
Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
It is best to refer to fitness books for specific content. That's all. Wish you success! !