Gym exercise method:
Systematic exercise should not rush to exercise the whole body, but should be divided into upper limbs (arms) and lower limbs (legs) respectively, and add a small load.
In the first month, practice one day for the upper body, one day for the lower body and one day off for recycling. This is basic training, and there is no requirement for weight.
Day 1 Back muscle group deltoid muscle biceps abdominis muscle
Pull down the front of the neck and row in a sitting position (back muscles)
Barbell stand at attention, neck up, dumbbell up, hand up (deltoid)
Barbell bending dumbbell alternately bending (biceps brachii)
Down-sloping sit-ups (abdominal muscles)
The next day, the calf quadriceps muscle group
Leg flexion and extension in squatting posture (quadriceps femoris)
Standing high heel (calf)
Rest on the third day
On the 4th day, pectoralis major, triceps brachii and abdominal muscles.
Flat bench push flat bird (pectoralis major)
Lie on your back, the barbell arm bends and stretches, and the cable is pressed down (three arms).
Leg lifting (abdominal muscles) with load in sitting position
Day 5 biceps femoris calf muscle group
Prone leg bending straight leg hard pull (biceps femoris)
Sit with your heels (calves) raised.
Rest on the sixth day
Cyclic exercise: 3 movements, 8- 10 times in each group (about 20 movements of abdominal muscles and calves).
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Differentiation training began in the second month, and the differentiation training was divided into two schedules, and the two schedules rotated.
Schedule 1
Quadriceps femoris, biceps femoris training, calf.
Squat, lunge, squat, leg flexion and extension (quadriceps, gluteus maximus)
Standing leg bending straight leg bending hard leg (biceps femoris, gluteus maximus)
Lift the heel (gastrocnemius, soleus)
On Wednesday, the posterior middle abdominal muscle of pectoralis major.
Recumbent push, oblique push, weight-bearing parallel bars, arm flexion and extension, flat bird, oblique bird rope, chest giant group (pectoralis major muscle)
Bend over and row, and pull down the neck of the cable (middle back muscle)
Weight-bearing sit-ups, sloping boards, sit-ups lifting dumbbells, lateral flexion (abdominal muscles)
Friday, two arms and three legs.
Barbell bends upward, inclined dumbbell bends, and one arm bends centrally (two humeral heads).
Narrow grip push sitting posture crank barbell neck back arm flexion and extension standing posture single arm reverse grip rope pull-down (three-headed arm)
Sit on your heels (gastrocnemius, soleus)
Saturday latissimus dorsi deltoid trapezius abdominal muscle
The supine dumbbell bend arm pull-ups pull down the straight arm of the upper cable neck and the lower cable (latissimus dorsi)
Sit on the dumbbell, lift the barbell neck, lift the back, lean over the dumbbell side, lift the dumbbell with one arm in front, lift the dumbbell side, stand, lift the barbell wide and lift the giant group (deltoid muscle).
Barbell shrug, standing posture, narrow grip, barbell lift (trapezius muscle)
Kneeling posture, abdominal contraction, pull-down, sitting posture, weight lifting, leg lifting, cross bar rotation (abdominal muscles)
Schedule 2
Quadriceps femoris, biceps femoris training, calf.
Squat, step, squat, leg flexion and extension (quadriceps, gluteus maximus)
Standing leg bending straight leg bending hard leg (biceps femoris, gluteus maximus)
Lift the heel (gastrocnemius, soleus)
Wednesday pectoralis major, triceps brachii, abdominal muscles
Push up the oblique bench and push up the oblique bird flat bench to push down the oblique bird (pectoralis major).
After the supine barbell arm flexes and stretches the neck, the standing posture with one arm flexes and stretches is pressing down (three arms).
Leg bench sit-ups, leg lifts, cross bar rotation (abdominal muscles)
Friday, back muscles, biceps and calves.
Pull down the front pull-ups of the load-bearing neck with the straight arm of the cable, lie on your back, bend the dumbbell and pull up (latissimus dorsi)
Bow down and row with dumbbells on one arm, pull the weight-bearing neck up, bend your legs and pull hard (the middle back muscles and the whole back muscles)
Double arms concentrated bending lifting low cable arm bending lifting dumbbell alternating bending lifting (both ends of the arm)
Sit on your heels (gastrocnemius, soleus)
Saturday deltoid trapezius abdominal muscle
Barbell neck back lift dumbbell side lift barbell neck front lift one-arm dumbbell front lift lean over dumbbell side lift standing posture cable (deltoid)
Dumbbell shrug posture, narrow grip, barbell lift (trapezius)
Swing Sit-ups Flat Sit-ups Lift dumbbells with hind legs and bend (abdominal muscles) sideways.
The exercise weight is more than half of the ultimate strength (the weight of standard movements can only be done once), and the number of times of each movement is 6 to 12 (the number of times of calf abdominal muscles is 20 to 25).