Push-ups and pull-ups are the easiest. You can also use dumbbells or a set of "push-pull" exercises in different parts, which can effectively and continuously exercise upper body muscles and enhance strength in an all-round way. In the process of practice, you can practice the muscles of the same part in different ways, which not only improves the exercise effect, but also reduces the recovery time. Because this is a very balanced exercise plan, you will quickly find out the advantages and disadvantages of your body during the exercise, and then take quick measures to correct and remedy it. In addition, this program can condense upper limb exercises from three to four times a week to two times. After 4-6 weeks of exercise, you can see the initial effect, including the growth of strength and the improvement of body shape. Exercise method: each group exercises once a week 1 time. You can practice "pushing" or "pulling" first, but you must arrange a rest time of 1 day between the two exercises to recover your muscles. Of course, you can also practice lower limbs or aerobic exercise during the interval. The sequence of exercises is to perform multi-joint movements of large muscle groups, such as chest and back push and pull, and then practice single-joint movements of small muscle groups, such as biceps brachii and triceps brachii flexion and compression. How to adapt this plan to personal circumstances? 1, only 30 minutes of practice time at a time-reduce the rest time between groups to 30-45 seconds, and then omit some similar actions, but you must ensure that each muscle group gets exercise once. 2, want to grow muscles-keep the content unchanged, but increase the weight of use and reduce the number of times in each group. Select the maximum weight that can complete 6-8 groups. 3, want to lose weight-you can arrange the whole set of movements into circular exercise, improve heart rate and calorie consumption. Choose five actions from each set of exercises. The first exercise is to do two groups, each group 12 times, rest between groups 10- 15 times, and then practice aerobic exercise with 80% intensity for 5 minutes. Then complete the other four movements and aerobic exercise as well. Pay attention to the choice of lower limb aerobic exercise, such as exercise bike, in order to facilitate the balanced development of upper and lower limbs. 4, can you practice abdominal muscles every day-because abdominal muscles will participate in various push-pull movements, so exercise several times a week. You can choose some different actions and take turns each time. Or add abdominal exercises to the push-pull routine, such as abdominal exercises on the pull day and other muscles responsible for stabilizing the trunk on the push day, including waist muscles. Exercise trunk muscles can use fitness balls, stabilizing boards and other equipment. Rectus abdominis is the main muscle that constitutes the "six-block" abdominal muscles. You can do supine, leg lifts, leg lifts and other sports. Abdominal exercises can be performed before or after the whole set of movements. 5, can you use push-ups, pull-ups, parallel bars arm flexion and extension instead of equipment practice-if you are stronger, you can use these actions instead of exercises with the same effect, such as pull-down and push-down. 6. What should I do if I feel bored? You can change the convenient angle of the equipment and use dumbbells and barbells alternately with the equipment. Even if the action allows, you should change your two-handed exercise to one-handed exercise, just don't forget to follow the correct muscle exercise sequence. "Push" 1, dumbbell bench press (or barbell bench press)-lie on your back on the training bench and hold dumbbells with both hands. Bend your elbow and your upper arm is parallel to the ground. In the process of push-ups, dumbbells move closer to the middle, lift to the top and almost touch each other, pause and then slowly descend to recover. 2, pulley clip chest (or inclined dumbbell bird)-standing in the center of the instrument, holding the high pulley handle with both hands, elbow slightly bent, pull the handle to a body center line. The action route is arc-shaped, as if embracing a big tree. 3. Butterfly flying bird (or dumbbell flying bird)-Hold the handle with both hands, and the wrist, elbow and shoulder are in a line. Keep your body upright, pull the handle forward, be careful not to drop your elbow, and slowly restore the handle after gently touching it. 4. Dumbbell Shoulder Pressing (or Equipment Shoulder Pushing)-Sit on the training stool, and hold both sides of the dumbbell dry ear forward with your palms. Push the dumbbell upward, and the vertices almost touch and then slowly descend and recover. Be careful not to swing your body during the action. 5, dumbbell lift (or pulley lift)-knees slightly bent, back straight standing. Put your palms back and hold the dumbbell in front of your thighs. Lift the dumbbell to shoulder height or slightly above the shoulder, and then slowly lower it to recover. Be careful not to sway. 6. Pull down the rope handle (or straight rod) tensioner-hold the rope handle with both hands, and keep your elbows close to your side and keep still during the movement. Press down hard with your hands until your arms are almost straight. Slowly restore and repeat. 7, supine arm flexion and extension (or straight bar down)-supine on the training stool, holding a barbell on the chest. Bend your elbow, lower the barbell to the front of your head, then straighten your arm and recover. 8. Hold the dumbbell wrist flexion and extension (or barbell wrist flexion and extension)-Sit on the stool, with the forearm supported on the leg, and hold 65,438+0 dumbbells in both hands, palms down. Slowly stretch your wrist, lift the dumbbell, and then slowly descend to recover. The main point of "pull" practice and action is 1, wide grip and pull down (or pull-ups, leaning over and paddling)-hold the pole and keep your back straight. Try to use less force when pulling down, pull the bar down to your chest and then slowly restore it. 2. Rowing in a narrow sitting position (or rowing with one arm bent on the dumbbell)-knees slightly bent, shoulders sinking, chest out and waist closed, sitting, and keeping this posture from beginning to end. Hold the handle and pull towards your body, with elbows close to your sides and shoulder blades close to the middle. After a short pause at the apex, slowly recover. Be careful not to use inertia in your actions. 3. dumbbell side lift (or one-arm pulley side lift)-stand with your knees slightly bent, and hold the dumbbell at the side with your palms inward. Drive your arm with your elbow, slowly lift the dumbbell to shoulder height, and recover it in a controlled way. 4. Bend down and lift the dumbbell horizontally (backward butterfly machine exhibition)-sit at one end of the training stool, lean forward with your upper body so that your chest and knees touch, and keep your back straight and tight. Two hand-held dumbbells bend their elbows slightly to lift the dumbbells parallel to their shoulders and slowly recover. Pay attention to whether the dumbbell ascending route is correct with corner lights during the action. 5. Barbell Bay Lift (or Alternate Dumbbell Bend Lift)-Stand with your knees slightly bent, hold the barbell in front of your body with your palms forward, and the grip distance is narrower than your shoulders. Bend the barbell up to your chest and slowly recover. 6. Bending of straight-rod puller (or bending of single-arm puller)-Hold the low-position puller on the rod with both hands, bend the biceps vigorously, pull the rod to the chest, and slowly recover. 7. One-arm dumbbell concentrated vault (or inclined plate bending)-sitting at one end of the training stool, legs apart, body slightly leaning forward, training arm firmly leaning against the inner thigh. Hold the dumbbell in one hand, bend it to your chest, and then slowly restore it. 8. Shout the bell and shrug your shoulders (or stand in a straight row)-stand with your knees slightly bent, and hold the barbell shoulder-width in both hands before taking a break. Lift your shoulders as if to touch your ears. After the pause, slowly recover. 9. Dumbbell wrist bends backward and stretches (or barbell wrist bends backward and stretches)-Sit on a bench, put your forearm on your leg, hold the dumbbell with your palm up, slowly bend your wrist and roll up the dumbbell, and slowly restore it. Do all the above exercises in 3 groups, each group 12- 15 times. Do two groups 10 warm-up before practicing dumbbell bench press.