Training arrangement:
Train 3-4 times a week, but try to ensure that every part is well trained.
Parts include:
Chest and humerus, back and humerus, shoulders and abdomen, legs and buttocks.
Equipment preparation:
At first, it is best to use dumbbells. At home, you can use a mineral water bottle filled with sand. The elastic band acts as a dumbbell. Of course, in the gym, you should try to use fixed equipment, so that you can master the correct posture.
For example:
Thoracic and humeral head
First of all, it is very important to warm up, mainly the shoulder muscles to prevent shoulder injuries. Then arrange 3-4 actions:
First kneel down, push up four groups, and exercise pectoralis major and deltoid muscles until each group is exhausted.
In the second movement, the four groups of lying birds were also exhausted.
The third group, elastic belt, and the fourth group are exhausted.
The fourth flat dumbbell pushes the chest, and the four groups are exhausted
Each group can rest for 45-60 seconds.
If you want to lose weight, you can do 30-60 minutes of aerobic training (running, skipping rope, climbing stairs), and so on. You can choose 3-4 moves in the training area, and each group should be exhausted. After fat reduction, you can do aerobic training to stretch and relax your muscles.
Back and humeral head
Auxiliary pull-ups exhausted four groups.
Rowing 4 groups 8- 12 high pull-down 4 groups 8- 12 barbell rowing 4 groups 8- 12.
Dumbbells are alternately bent for 5 groups 12 barbell is bent for 4 groups 12 times.
Shoulder+abdomen
Shoulders: 4 groups of 8- 12 dumbbell lifts in front of the barbell, 4 groups of 8- 12 dumbbell side lifts, 4 groups of 8- 12 butterfly clips and 4 groups of 8- 12 dumbbell lifts.
Abdomen: five groups can be supported by flat plates, and each group should be supported as much as possible.
Hips and legs
Smith Squats 5 groups 12 Squats 4 groups, 24 straight legs, 5 groups 12 leg bending fixture 5 groups 12 legs.