Monday: legs, abdomen
Legs: Warm-up with leg flexion and extension in sitting position for 25 times/group 2.
Smith squats 8- 10 times/group 3 groups
The squat movement is very standard, please visit the coach to protect it. )
Sitting leg flexion and extension 15 times/group 3 groups
Prone leg bending 12 times/group 3 groups
Stand and lift your heels 20 times/group 3 groups.
Abdomen: Sit-ups 20 times/group 4 groups.
Lie on your back and lift your legs 20 times/group 3 groups.
Tuesday: rest
Wednesday: chest, triceps brachii
Chest: flat dumbbell bench press 10 times/group 3 groups.
Smith bench press 10 times/group 3 groups
The butterfly sitting machine clamps the chest 12 times/group 3 groups.
Triceps brachii: flexion and extension of both arms behind the head in sitting position 10 times/group 3 groups.
Under the rope/straight bar 10 times/group 3 groups.
One-arm prone bending 12 times/group 2 groups.
Thursday: Back, biceps brachii
Return: high-level pull-down preheating 25 times/group 1 group.
Pull-ups/pull-ups 12 times/group 3 groups
Rowing with the seat 12 times/group 3 groups.
Press down with a straight arm in the standing position 12 times/group 2.
Biceps biceps brachii: barbell bending 10 times/group 3 groups.
Bend over and lift dumbbells, bend over with one arm? 10 times/group 3 groups
Friday: rest
Saturday: shoulders, forearms
Shoulder: dumbbell side lift for warm-up 10 times/group 1 group.
Take the Smith machine recommended 12 times/group 3 groups.
Dumbbell side lift? 12 times/group 3 groups
Bend over and lift horizontally 10 times/group 2.
Dumbbell Shrugging 15 times/group 3 groups
Forearm: Hold biceps brachii 20 times in reverse/group 2.
Narrow wrist bending 20 times/group 3 groups
Weekend: rest
Extended data:
(1) system
Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.
(2) Locality
Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with time, speed, distance, heart rate and so on.
Gym equipment
The electronic display device allows the exerciser to master the amount of exercise by himself. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym.
(3) Small equipment
Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls are most suitable for middle-aged and elderly people.
Baidu Encyclopedia: Gym