The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
Basic action bench press in chest training: pectoralis major.
Key points: the initial action barbell should be close to the middle of pectoralis major, so that pectoralis major can contract as much as possible when lifting, and can't exhale when lifting. The grip distance is slightly wider than the shoulder.
Push-ups: pectoralis major
Key points: Start close to the ground. If you have a training foundation, you can use an inverted frame to make your body fall less than your hands.
Flexion and extension position of parallel bars arm: outer edge of pectoralis major muscle
Key points: the starting shoulders should be parallel or slightly lower than the parallel bars, so that the chest muscles can be fully opened. In the whole process of exertion, you should hold your chest out and hold your breath.
Butterfly machine clip chest: middle part of pectoralis major.
Key points: lift the chest all the way, and the chest leads the contraction force.
Basic movements of back training
Pull-ups: latissimus dorsi, teres major and teres minor.
Key points: First, fully stretch latissimus dorsi, as high as possible to the chest or higher.
Pull-down parts of latissimus dorsi chest: latissimus dorsi, teres major, teres minor.
Key points: First, open the latissimus dorsi completely, pull it down below the pectoralis major, relax your wrist, and don't press the crossbar.
Basic movements of abdominal training
Sit-ups: the upper part of rectus abdominis
Key points: Start with the upper back slightly away from the stool surface to keep the abdominal muscles strong. Move slowly during the action.
Leg lifting position in supine position: lower part of rectus abdominis
Key points: After the legs are raised at right angles to the body, slightly raise the hips and keep them for 2 seconds.
Basic movements of shoulder training
Upright lifting position: the front of deltoid muscle regulates qi and blood of the whole body.
Key points: separate your legs, initially pull your shoulders as far as possible, lift the barbell above your head, and control the barbell with deltoid muscle for 2 seconds. Sitting dumbbell and lifting posture: deltoid toe
Essentials: First, pull the shoulders as far as possible, keep the barbell on the top of your head and palms facing each other. The contraction of deltoid muscle can increase the height of deltoid muscle.
Dumbbell side flat lifting position: deltoid middle bundle
Key points: the upper body leans forward slightly, and the elbow is forced first when lifting. Basic movements of arm training
Bending position of upright barbell: biceps brachii
Key points: pinch elbows, keep elbows at your sides, weigh moderately, and keep pushing.
Flexion and extension of the posterior cervical arm: triceps brachii
Point: Hold the elbow and keep the elbow at the ear side. The grip distance is narrower than the shoulder, and the front grip and the back grip are used alternately. Basic movements of leg training
Squat posture: thigh muscles
Key points: legs are slightly wider than shoulders, squat to the limit, and tighten thigh muscles for 2 seconds when reaching the limit.
Lift the heel area: calf muscles.
Key points: Fill the calf muscles from the beginning.