The specific fitness arrangement is three times a week and once every other day. The training is based on the principle of multiple times, small weight and short interval (each group). You can't exercise a certain part just by interest. Your whole body should present a perfect and harmonious aesthetic feeling. Equipment training should include all muscles to make your muscles stronger, your skin more elastic, your body more symmetrical and your lines more beautiful.

A training plan three times a week

star

period

One: Aerobic exercise and upper limb exercise (chest, biceps brachii and triceps brachii), abdominal exercise.

star

period

Three: aerobic exercise and lower limb exercise, abdominal exercise.

star

period

Five: Aerobic exercise and upper limb exercise (before, during and after the deltoid)

, back), abdominal exercises.

Saturday or Sunday: You can arrange a yoga exercise or pilates exercise.

Specific arrangement of training plan

Warm-up: There should 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.

Aerobic exercise (one at a time): treadmill

More than 40 minutes

aerobic exercise

first-class

Stationary bicycle

first-class

Chest: flat bench press

trio

Each group 10- 15 times.

push-up

The two group

10- 20 times in each group

Butterfly machine clip chest

The two group

10- 20 times in each group

Dumbbell supine bird

The two group

10- 20 times in each group

Biceps brachii: Dumbbells bend alternately.

The two group

10- 20 times in each group

Bracket bending

The two group

10- 20 times in each group

Triceps brachii: flexion and extension of the back arm of the neck (the elbow is kept at the ear side and the grip distance is narrower than the shoulder)

The two group

10- 20 times in each group

Crank arm sag

The two group

10- 20 times in each group

Shoulder: dumbbell lift (deltoid toe)

The two group

Each group 15 times

Dumbbell lifting (deltoid toe)

The two group

Each group 15 times

Lateral bird (deltoid intermediate bundle)

The two group

Each group 15 times

Tilting bird (deltoid posterior bundle)

The two group

Each group 15 times

Back: Power-assisted pull-ups (narrow grip)

trio

Each group 10- 15 times.

Sitting chest stretcher (pull down below pectoralis major, relax your wrist, and don't press the crossbar)

The two group

Each group 15 times

Abdomen: Sit-ups (upper rectus abdominis-the upper back is slightly off the ground to keep the abdominal muscles strong. Deceleration)

trio

20 times in each group

Lie on your back and lift your legs (lower part of rectus abdominis-after lifting your legs to a right angle with your body, slightly lift your hips for 2 seconds).

20 times in each group

Twist the waist (hold the dumbbell in one hand, hold the head in the other hand, bend to the dumbbell side, the feet are slightly wider than the shoulders, and the lower limbs are fixed).

20 times in each group