Warm up for 5 minutes before fitness, stretch locally for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after training;

RM: Redemomaxi-mum is the maximum number of repetitions, and the maximum number of movements that a dumbbell with a certain weight can complete is called RM.

RM usually needs repeated testing to get it.

On Monday, chest+triceps training

(1) dumbbell bench press10-12mx3 group

(2) dumbbell bird 10- 12RM x3 group.

(3) Push-ups 15-20 (times) x4 group

(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.

(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.

On Wednesday, back+biceps training

(1) dumbbell rowing: 8- 12RM (times) x4

(2) Wide grip pull-ups: 8- 12RM (times) x4

(3) Narrow grip pull-ups: 8- 12RM (times) x4

(4) Bending: group 8- 12RM (times) x3.

(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.

(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.

Friday, leg+shoulder training day

(1) dumbbell squat 8- 10RM (times) x3 group

(2) Dumbbell Squat 8- 10rm3 group

(3) Knead 8- 10rm3 group with dumbbells.

(4) Standing dumbbell press 10- 12RM (times) x3

(5) dumbbell side lift 10- 12RM (times) x3

(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.

Arrange 45-60 minutes of aerobic activities such as running, skipping rope and cycling on Saturday or Sunday.

Extended data:

You can use all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, and all kinds of resistance movements. You can also use various sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, anaerobic training equipment such as horizontal bars, parallel bars, ropes and poles, and various special comprehensive strength training racks such as spring tensioners, pulley tensioners and rubber bands.

And aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.

There are many kinds of exercises in fitness, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body. These movements are mainly used for men and women to keep fit and develop muscles, and also for men and women bodybuilding training.

In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.

In the long-term development process, fitness has formed two relatively independent sports, namely competitive bodybuilding and competitive aerobics.

Baidu Encyclopedia: Fitness Exercise