The first day's plan
(Choose the part you think you want to figure out most, just choose three or four, not too many, one day 1 hour is enough. )
Chest: flat bench press
trio
8- 10 times in each group.
(8- 10 times means that you can't do it again, and do it 10 times, the same below).
Push yourself forward
The two group
10- 20 times in each group
Double gong arm flexion and extension
The two group
8- 10 times in each group.
Butterfly machine clip chest
The two group
8- 10 times in each group (as an auxiliary)
Back: Pull-ups
The two group
6-8 times in each group
Latissimus dorsi chest pull-down
trio
Each group 10- 12 times.
Abdomen: Sit-ups
The two group
30 times in each group
Lift your legs.
The two group
20 times in each group
Make plans for the next day
Shoulders: Lift upright.
The two group
8- 10 times in each group.
Sitting dumbbell lifting
2-3 groups
8- 10 times in each group.
Dumbbell side lift
The two group
Each group 12- 15 times.
Arm: upright barbell bending
2-3 groups
Each group 10- 12 times.
Flexion and extension of posterior cervical arm
2-3 groups
Each group 10- 12 times.
Legs: Get down.
2-3 groups
8- 12 times in each group.
Lift your heels.
The two group
Each group 12- 15 times.
Plan for the third day: same as the first day.
Plan for the fourth day: the same as the next day.
The fifth day plan
Aerobic training: running
20-30 minutes
Fixed bicycle
10-30 minutes
In short, fitness is also a challenge to perseverance, and persistence is the key.
In the next few weeks, I gradually increased the number of groups according to my own situation. Rest between groups 1 minute, 2 minutes at most, or 8- 12, which is the most effective.