different
Chest muscle: 1. Barbell bench press for 5 groups * 10- 12 times (the maximum weight is set at about 13 times, and novices are advised to use fixed equipment, such as sitting posture equipment to push chest and butterfly stroke to clamp chest).
2. Narrow distance push-ups: 3 groups *8- 10 times (exercise the inside of chest muscles)
3. Wide push-ups: 10- 12 times 4-5 groups.
Deltoid and trapezius muscles
1. Standing barbell press shoulder: 6*6-8 times.
2. Dumbbell bends the bird: 5*6-8 times (difficult, not recommended by newcomers)
3. Shoulder pushing with sitting posture equipment: 5*6-8 times. 4. handstand: 1 min is a *5 trapezius muscle. Personally, if you are not a bodybuilder, you will not exercise this part, because if this part is too developed, it will oppress blood vessels. If the deltoid muscle is not developed enough, this muscle will affect the beauty of the upper body.
Second, triceps,
Both ends of forearm: 1. Standing dumbbell bending: 5 groups *8- 10 times. 2. Standing dumbbell bending: 3 groups of 6-8 times (one left and one right). 3. Barbell bending: 3 groups *4-6 times. Sitting on dumbbells and bending: 3 groups *4-6 times.
Three heads: 1. Standing dumbbell bent arm stretching 4 groups * 12- 15 times 2. Bend the dumbbell and stretch your arms for 4 groups * 12- 15 times 3. Sit-ups barbell bent arm stretching 4 groups *8- 10 times.
Arm: 1。 Dumbbell hook: 20 times (maximum weight 25 times) and immediately pick up the dumbbell for 30-50 times. (one hand) *4 groups.
Waist and abdomen: 1. Cycling in sitting position: 50 times *4 groups 2. Abdominal roll: 15 times *4 groups 3. Lie on your back and cross your legs: 10 times *4 groups (once or so) 4. Plate support: 45 seconds *3 groups. In fact, you can try to tear the abdominal muscles after the strength is stable. Finally: actually push-ups, push-ups and so on. They are all sports involving many muscles and can exercise many parts. I used to exercise for them, but I spent a lot of time and energy every day, and the power effect of exercise was not very good. Now it's 300 push-ups a day (morning 100, afternoon 200)+ 500 riding in a sitting position, which feels good and has a better sense of strength.
Upper body master plan
1. 1 dumbbell bent arm and dumbbell flat push-ups belong to one day. These three movements exercise the dumbbell bending of arms and chest muscles: the weight can reach the limit of 12 times, each group 10- 12 times, and the number of push-ups in 4-6 groups is the same. If the weight is not enough, help your feet lift the chair. Push the same as above. (Take a day off and don't practice)
1.2 Flying birds, handstand (private addition) and pull-ups for one day, mainly exercising deltoid and latissimus dorsi, and a small number of arms (handstand is slightly hard). Birds and pull-ups are the same as above. I usually do handstands for one and a half minutes at a time. You can do them for about one minute or five times. (Take a day off and don't practice)
1.3 Sit-ups can be done every day. Abdominal muscles are different from other muscles. They can practice every day, or you can practice alone. I'll give you two new postures, which have a good effect on abdominal muscles.
1.3.65438+
1.3.2. Sitting on a bicycle: After finishing, hold your hands on the ground, hold your chest out, step forward for 25 seconds, and then step back for 25 seconds, just like stepping on a bicycle.
1.3.3. Leg flexion and extension in sitting position: After finishing, hold your hands on the ground, hold your chest out, extend your feet forward, and then retract to your chest. The top three in a group of 25 people can be used to do your pre-exercise. You can match the amount of exercise yourself. Mei Sen twist and oblique V can be added to the back. The video of the abdominal ripper is quite good. You can refer to some of them.
Generally, an exercise lasts about 30 minutes, and it takes about 50 minutes to warm up and relax after exercise. It's up to you. This is the master plan. Abdominal muscles are muscles that can be exercised every day (but after getting used to it, you should take a day off in the early stage without exercising), and other muscles should take a day off without exercising. It is important to pay attention to rest and diet. Theoretically, as long as the diet is reasonable and the energy consumed every day is equal to or less than the energy consumed, you will not lose weight, but the muscle content will decrease and the fat will gradually increase. Exercise needs long-term persistence, and all cramming is useless, otherwise it will do great harm to the body. If you insist on exercising, the whole person will look energetic and sunny, and the exerciser will have a good mentality, and no matter what you do, your energy is stronger than that of people who don't exercise. You should keep exercising.
Thanks for your hard work, hope to adopt it.