2, sit-ups, exercise abdominal muscles, a day 100, divided into 3 groups, according to the order of 30, 40, 30.
3, squat, exercise leg muscles, 80 a day, the order is 30, 20, 30.
Dumbbells can exercise many muscles of the whole body, such as pectoralis major in the chest, biceps brachii and triceps brachii in the arm. You can choose the corresponding dumbbell weight according to your own physique, so I won't make detailed figures here.
5, arm strength device, as the name implies, arm strength device can effectively exercise arm strength muscles, and insist on doing several groups of arm strength training every day, but the elasticity of arm strength device is different, you can find the number of exercises suitable for you according to the elasticity of arm strength device;
6, stretcher, exercise chest muscles and biceps brachii, pull 80 times a day, with an average of 4 groups, which is very important for practicing chest muscles;
Extended data:
Exercise precautions to avoid strain.
Exercise can't be done overnight, you should know the truth of step by step. Know the common sense and precautions of sports before exercise. Be sure to do some warm-up activities first, such as jogging for 5 minutes to 10 minutes and doing some simple stretching exercises.
In addition, too low temperature, too high humidity and too hard ground are all important factors leading to muscle strain. So when winter and spring alternate, it is still recommended to exercise in a warm room.
After the age of 25, people's health began to decline, as did joints, muscles and ligaments. The reason why most athletes choose to retire at the age of 30 is also because their physical fitness has begun to decline, and all sports parts can't stand strong sports and are prone to injuries.
Therefore, exercise should conform to the laws of nature and properly handle the exercise mode and intensity that suits you, so as to effectively prevent sports injuries.