2, a four-day cycle can not achieve the effect of exercise, muscle recovery period is generally restored within 24 hours, so a two-day cycle is better, that is, exercise every other day!
3, practice the gradient between groups, that is, the first group 10, the second group 12, the third group 15, the fourth group 13, and the fifth group 10, which can be less in the early stage and gradually increased in the later stage, and the weights of each group are the same! There must be a gradient!
4, exercise equipment should be diversified, not a single training equipment, every gym has coaches, you can ask them how to use each equipment.
5. Exercise should focus on persistence!
Stick to it, and you will have a good figure!