0 1 On the first day, after exercise, you can do some exercises, such as belly rolling, flat support, sitting down and so on, to exercise abdominal muscles and latissimus dorsi. Finish the first day of training with a few minutes of aerobic exercise.

You can do some less strenuous exercise the next day, such as yoga and walking. Because I have done some intense exercise the day before, I should let my body catch my breath and relax my tight muscles the next day.

On the third day, you can do barbell lifting, supine belly rolling, dumbbell shoulder pressing, and exercise biceps brachii, middle shoulder bundle and abdominal muscles.

The fourth day, like the second day, is suitable for doing some low-intensity exercise to buffer the muscles. Proper rest during fitness can help us achieve better fitness results.

On the fifth day, you can focus on aerobic equipment training, and then cooperate with a group of abdominal muscle training. Aerobic exercise is also indispensable in the whole fitness and cannot be omitted.

On the sixth and seventh days, we used time to rest and adjust. You can relax a little these two days and do some running and other sports if you are energetic. The most important thing is to have a good rest and prepare for the next training.