First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion. 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 4 groups

Dumbbell flying bird 4 zu

4 groups of push-ups (20 to 30)

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Wanju 6 zu

abdominal muscle

the next day

Legs: Squat 6 groups.

Jianbuqu 4 zu

Heel lift 6 groups

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

abdominal muscle

the third day

Back: 4 groups of wide and narrow pull-ups (try to do more than 10).

Dumbbell rowing 4 zu

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

abdominal muscle

Rest on the fourth day

Practice abdominal muscles after other actions.

Abdominal muscles: supine leg lifting group 4.

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.

Is to practice the cycle of three days off.