1. Warm-up: There must be a transition from a quiet state to a moving state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.
2. Biceps brachii: Dumbbell flexes alternately for 65,438+00-20 times in each group, arm-hugging flexes for 65,438+00-20 times in each group, and triceps brachii: neck-back arm flexes and stretches (the elbow is kept at the ear and the grip distance is narrower than the shoulder) for 65,438+00-20 times in each group, under the arm.
Shoulder: the second group of dumbbell lifts (deltoid toe) 15 times, the second group of dumbbell lifts (deltoid toe) 15 times, the second group of lateral birds (deltoid toe) 15 times, and the second group of curved birds (deltoid toe) 15 times.
3. Aerobic exercise (choose one at a time). Aerobic exercise for more than 40 minutes on the treadmill is a class, spinning is a class, and chest is a class: 3 groups of flat bench press, 10- 15 times, 2 groups of push-ups, 10-20 times, and 2 groups of butterfly machine chest clamping.
4. Yoga or Pilates
Practice the combined gym equipment fitness plan three times a week every other day, and train according to the principle of multiple times, small weight and short interval (each group).