The weight depends on your actual strength. For example, if you push 60 kilograms of barbells, each group can push 8- 12 barbells just to exhaustion, then this weight is suitable for you.
Monday: 6 bench barbells, 4 diagonal barbells, 4 dumbbell birds and 4 parallel bars.
Tuesday: 6 forehand pull-ups, 4 backhand pull-ups, 4 rowing and 4 hard pulls. If you can't do pull-ups, you can go to the gym to find that kind of pull-up equipment instead, which is available in basic gyms.
Wednesday: Squat 6 groups, lift heels 6 groups, and then see if there is any equipment for practicing four heads in the gym. If so, work in groups of four.
Thursday: 6 groups of barbells push shoulders, 4 groups of dumbbells push shoulders and 4 groups of standing birds.
Friday: 4 groups of narrow barbells, 4 groups of wide barbells and 4 groups of dumbbells. Triceps should be practiced with an instrument. It is recommended not to practice with a barbell, because as long as I practice with a barbell for a period of time, my elbow will be strained to some extent.
Rest on Saturday and Sunday, once a week. Stretch every part after practice and practice sit-ups every day. If you have time, you'd better run for 30-40 minutes after strength training.
Diet, eat more protein, where is your height and weight, body fat should not be high, there is no need to have any taboos.
Exercise is a boring job. You should stick to it. Wish you success!
The places where you can play badminton in Banan Sun City in Chongqing are Light Badminton Hall, Sun City Recreation Center Badminton Fie
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