Action 1, barbell practice. The barbell weighs 40 kilograms, lying flat, facing the barbell, holding the barbell with both hands and shoulder width. Pay attention to the grip posture, and hold the barbell with your palm parallel to it to avoid wrist injury caused by palm upturning.
Exhale, lift the barbell upward with your arms slightly bent, and inhale when you fall. Note that it is about 4 fingers wide from the chest. When the barbell falls, the elbow is slightly lower than the shoulder.
When lifting the barbell upwards, tighten your shoulder blades, relax your shoulders and don't shrug your shoulders. Feel the upper part of the chest. Originally, barbells should be practiced in 8 groups, each group 15 times. Because I couldn't lift it, the barbell was divided into three groups and practiced for 8 times, with the help of the coach.
Action 2, standing push-ups with barbell as the support point. Hands on the barbell, legs backward, and people make an angle of 45 to 50 degrees with the barbell. Bend your arms, press your chest down to the barbell, feel the back strength of the scapula group and keep your body upright for 20 times.
Action three, jump in place. Action 2 is followed by action 3 to ensure the effect. Twenty times.
Action 4, flat support, because I can't hold it anymore, the coach temporarily changed it to kneeling flat support 1 minute, and enjoyed it in combination with action 5.
Action 5, in a prone position, lift the barrel. Push-ups are supported on the ground first, and your arms are hard, and you jump up. At the same time, you lift the barrel in front of you to your chest, and then you lift it again. Then put it on your chest.
When restoring prone position, you can stretch your feet left and right without jumping because of your bad knee.
Action 6: After the coach helps the whole body stretch and shoulder stretch, pedal the bicycle for 30 minutes. Originally, he consumed 200 calories, so he couldn't pedal any more. After pedaling for 30 minutes, he once wanted to give up, but he persisted. Consumption 135 calories.
To sum up, my hand is going to be broken and the steering wheel can't turn. I'm exhausted.