The training plan is as follows:

A 1 dumbbell bench press barbell bench press straight arm chest clamp and chest protection movement

Lift the nape of the neck, bend your arms and pull down-practice three heads

A2 dumbbell lifting straight arm lifting barbell lifting shoulder training

A3 equipment pull-down and plane pull-back training

Dumbbell Bend and Barbell Bend-Practice two heads

A4 barbell squat, oblique kick, back kick, front kick and back heel lift-all leg exercises.

Cycle once every four days, and you can choose a day off according to your physical condition.

Sit-ups must be done every day, so I didn't write them down one by one.

The purpose is to have great power, fewer times and more groups.

At present, I usually use 12 as a group and make 5-6 sets of each instrument, which is relatively heavy. Finally, I just need to make 8- 10 sets.

After strength training, start aerobic training.

The simplest and most direct methods are running and spinning.

In particular, rotation is very effective for injury.