However, James thinks that his main sports are push-ups and pull-ups, and his favorite aerobic exercise is cycling. It can be seen that fitness equipment is not necessarily complicated.
Here is a strength training plan, which comes from the weightlifting training part of James' sports training. I hope I can get into a good figure like James, so give it a try!
Reminder: Please add some trunk exercises to soften your body before each start. Then do it in groups four days a week according to the following plan. After finishing one, go to the next one immediately, without rest, and rest after finishing a large group of exercises. It is recommended that each group do 3 exercises.
Monday
● Push-ups
Let's go back to the time when we were punished for doing push-ups when we were young. The movements are the same as at that time, but we should straighten our waist and be careful not to lock our shoulders. Do as much as you can until you can't get up.
● Pull-ups
Two arms are hung on the horizontal bar, and the distance between hands is wide. Hold the bar tightly with the forehand, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and raised. Inhale and concentrate on the increase of latissimus dorsi contractility.
● Dumbbell swings forward.
Take a step forward with your feet slightly wider than your shoulders. Hold the bell with folded hands, relax your arms and hang it in the front position between your feet. Pay attention to tighten your hips when preparing your posture, and don't bow your waist to prevent strain. Finish all the time at breakneck speed.
Low gantry horizontal arm flexion and extension
The left arm grasps a handle of the frame, and the right arm remains in the rear position. Try to pull your right arm back while your left arm is extending forward. Then add weight training to this movement, each group 10 times.
Tuesday
● Dumbbell squat
Hold the bell with both hands, and your arms will naturally droop. Legs apart, feet slightly wider than shoulders, toes bent. Chest out and abdomen in, chest out and head up, eyes looking straight ahead. Slowly kneel down, then slowly stand up straight and return to the starting position.
Low fitness ball belly roll
Lie flat on the ground, put your ankles on the spherical surface of the fitness ball and stick your arms to the ground with open arms. During the training process, the legs are bent and the buttocks are lifted at the same time, so that the abdominal muscles are compressed and contracted. Then return to the starting position and repeat 12 times.
● Weight-bearing step training
Hold a dumbbell in each hand, stand facing the flat stool fixed on the ground, hang your right leg, push your left leg up after boarding the flat stool, and then return to the initial position. Repeat the training on the other side after completion. Repeat each leg 10 times.
● Dumbbell lifts heel with one leg.
Hold a dumbbell in one hand and a fixture in the other. Stand on the pedal with one foot, lower the heel to the lowest point as far as possible, and bend your knees with the other leg to lift your calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately. Repeat each leg 12 times.
Thursday
● Bench press on tilting dumbbell.
Take the bell in both hands and sit on the inclined stool. Straighten your arm so that the dumbbell is above your upper chest. Shoulders on the stool, fists and eyes opposite. Put down the dumbbell slowly. Until the upper arm pushes the dumbbell until the arm is completely straight.
● One-arm dumbbell press
Standing and holding the bell, the initial position of the dumbbell is the same height as the eyes. During the action, push the weights vertically upwards, then slowly put them down, 6 to 8 in each group, then change the other arm and repeat the action.
Low-intensity back muscle training
Facing the high-tension training machine, tighten the abdominal muscles, grasp the crossbar, keep the grip width, and step on the ground. Keep your back straight and lean back. Pull the bar below the clavicle for a few seconds, then slowly straighten your arms.
● Bend over and paddle with one arm.
The left knee is pressed on the bench with the left hand, the upper body is parallel to the ground, the dumbbell is held in the right hand, and the right arm is straight. Look forward. Pull up the dumbbell and bend your elbow until your wrist is below your waist and your palm is inward. Slowly straighten your arms back and tighten your back.