In American theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 8 to 12RM has the best exercise effect for beginners. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.

Warm up for 10 minutes before doing the following exercises, and then you can run.

The Quaker's name for Sunday

Chest: dumbbell bench press

quadruplet

Dumbbell bird

quadruplet

push-up

4 groups (quantity 20 to 30)

Biceps biceps brachii: dumbbell bending with one arm

Six groups

bend

Six groups

abdominal muscle

the next day

Legs: Get down.

Six groups

Arrow squat

quadruplet

Lift your heels.

Six groups

Triceps brachii: Dumbbells bend over and stretch their arms.

quadruplet

Narrow distance push-ups 4 groups

Flexion and extension of dumbbell neck and back arm

quadruplet

abdominal muscle

the third day

Back: wide and narrow distance pull-ups.

4 groups each (try to do more than 10)

Dumbbell rowing

quadruplet

Shoulder: push

quadruplet

Qianpingju

quadruplet

Side lifter

quadruplet

abdominal muscle

Rest on the fourth day

Practice abdominal muscles after other actions.

Abdominal muscles: supine leg lift

quadruplet

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Practice for three days, take a day off, and then cycle.