Primary fitness program
The plan I give you now is to practice for four days and take a day off. The training content is the same as mine, but the specific procedures are different.
Let me list the training courses first:
The first day: chest and biceps, the second day: back and triceps, the third day: shoulders, forearm muscles, abdomen, the fourth day: thighs and calves, and the fifth day: rest aerobic training 1-2 times a week for 30 minutes.
Day 1: Chest and biceps
First, the chest:
1, jump rope for five minutes to warm up (if you are not very fat and thin, don't do too much aerobic exercise, you only need two days of aerobic exercise in a cycle)
It doesn't matter if you do warm-up exercises because of the cold weather, but the time should not be too long. )
2. Tilt the bench press upward
One piece, 40kg 12
50 kg 10
C, 60kg 8 pieces (if this quantity cannot be finished, make 8- 10 pieces according to the weight of 50kg).
D, 65kg8 (or 60kg8 8- 10/0)
E, 40 kg 15 (if you can't finish this number, you must finish 10).
Group C and Group D can lose weight if they can't finish the weight and number of people, but they can't. They must help themselves or others to finish 8- 10).
3. Platform press
One piece, 50kg 10
B, 8 pieces for 50 kilograms (if this weight can't be finished, make 10 pieces according to the weight of 40 kilograms).
C, 40 kg 12 (if this weight can't be finished, it will be 12 according to the weight of 30 kg).
D, 40k g 8 pieces (if this weight cannot be finished, make 10- 12 pieces according to the weight of 30kg).
4, supine birds
One piece 15kg 10 piece.
B, 20 kg 8
20 kg
D, 6-8 pieces of 25 kg (if you can't finish eating, make it according to the weight of 15 kg 10).
5. Cross your chest
Party A, Party B, Party C and Party B are three groups with the weight of 10. If there are eight, it must be heavier than 10. )
This action is mainly to develop the outside of the pectoral muscle. You should stand up straight, chest out and waist in. You should stand horizontally with the heavy hammer you want to pull down, which means your body should be at 90 degrees to the ground. The arm does not need to be straight, that is, the angle between the arm and the body is about 120 degrees. When your hands are folded, you should lean forward slightly in your lower abdomen.
The two movements of upward sloping and chest cross clamping can be done alternately with upward sloping birds and wide parallel bars, which means that the first two parts can be completed in one cycle and the last two parts can be completed in the next cycle.
But when doing the following actions, the order should be as follows:
1, platform press
One piece, 20kg 15
B, 40 kg 10- 12.
50 kg 10
D, 8 pieces of 60 kg (try the weight of 65 kg. With help, you can complete 1-2 pieces by yourself, but this kind of training should not be too much).
E, 45 kg 10- 12 (not less than 8)
2. Birds tilted upward
A, 25 kg 10 (20 kg if this weight cannot be completed)
B, 8 yuan 25 kg (if this weight can't be completed, then 20 kg)
20 kg
D, 15 kg 10 PCs (or 10 kg if this weight cannot be achieved).
3, supine birds
One piece 15kg 10 piece.
B, 20 kg 8
C,15kg 8
D, 20kg of 6-8 pieces (if you can't finish eating, make 10 pieces according to the weight of 15kg).
4. Bending and stretching of parallel bars (3-4 groups)
Precautions:
In the process of doing chest exercises, remember to hold out your chest, keep your ass up, put your waist away, don't lift it by the strength of your arms, but contract it by the strength of your chest, whether you inhale or exhale.
The order of exercise can be changed back and forth after you train for a period of time, which also helps your muscles grow.
On the basis of the above premise, you can rush some heavy objects appropriately, which will also help to increase your strength, but someone should protect you from harm.
First, biceps
1, standing barbell bending:
One piece,15kg10-12 pieces.
25 kg class
C, 8 pieces of 25 kg (20 kg if you can't finish the weight)
D, 20kg8 (or15kg, 12)
2, the priest chair sitting bending:
One piece, 10 kg 8 pieces-10 pieces.
B,15kg 8
C,15kg 8
D 10 kg 8
3, sitting dumbbell bending on the inclined plate: (the whole upper body should lie flat on the inclined plate, one arm alternately)
I.10kg8 (or 8kg)
B,10kg8 (or 8kg)
C, 8 kg 8 (or 5 kg)
D, 8 kg (or 5 kg, 10)
4. Brachial muscle (one-arm dumbbell chest bend)
1. 5 kg 10 (alternating three groups)
Note: when doing biceps, the body should not lean forward and lean back, and the arms should be fully straight and bent; Keep your arms or elbows close to your sides; As for the use of straight pole or curved pole, it can be adapted and used alternately according to personal hobbies and habits. The movement can be accelerated when lifting, but the muscles must be controlled to be lowered slowly when lowering.
The above plan can talk less about leg exercises (flexible mastery), but strengthen abdominal exercises (practice every day! ) make sure your overall figure is well-proportioned and strong!