1 Warm-up exercise lasts about 10 minutes, which can make your body sweat slightly.
Choose at will: jump rope, run, climb stairs, squat and stand up, etc.
2 strength movement
On the first day, the target muscle: chest, action: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press, push-ups: 6 groups of X do their best.
The next day, the target muscle: back, action: 7 groups of single-arm dumbbell rowing, 5 groups of inclined dumbbell rowing and 6 groups of straight leg hard pulling.
On the third day, the target muscles: shoulders, movements: dumbbell lifting 5 groups of x8, bird bending 5 groups of x8, dumbbell lifting before one arm: 5 groups of x8, rowing upright: 5 groups of x8.
On the fourth day, the target muscles are: Brachial II and Brachial III, and the movements are: dumbbell alternating flexion 3 groups, concentrated flexion 3 groups, chest single arm flexion 3 groups, narrow bench press 3 groups, elbow flexion 3 groups and elbow flexion 2 groups.
On the fifth day, the target muscles: legs, movements: 3 groups of scissors squats, 4 groups of one-leg squats, 2 groups of frog jumps, 3 groups of leg lifts and 3 groups of supine hip lifts.
On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 groups x exhaustion, single-arm dumbbell rowing 3 groups x8, curved dumbbell rowing 3 groups x8, straight leg hard pulling 3 groups x 12, belly rolling 2 groups x exhaustion, and bell lifting 3 groups x 12.
Exercise for 6 days and take a day off.
3 Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, feel hard to persist, and slow down if you can't persist. The time is 10-20 minutes.
A climb stairs, b jog, c jump rope, d race, e run in place.
I wish you a happy fitness and successfully achieve your fitness goals. I am a fitness instructor, 12 years of training, 10 years of fitness coaching experience. Come and talk to me if you don't know fitness!
If you have any fitness questions, you can ask our coach to answer them.