Chest and triceps:

Push-ups should be controlled at 8 ~ 12 according to the requirements of muscle training. The pectoral muscles are divided into upper, middle and lower sides; Medial, medial and lateral.

Upper side of the chest: inclined upward (head high and feet low at 30-40 degrees with the ground) Middle part of the chest: recumbent (body parallel to the ground) Lower side of the chest: inclined downward (head low and feet high at 30-40 degrees with the ground) Inner side of the chest: narrow distance (hands on the ground are narrower than shoulders) Strengthening triceps training Middle part of the chest: constant distance (hands on the ground are equal to shoulders) Outer side of the chest: width.

One-day training plan: 3 ~ 4 groups in prone position, 8 ~ 12 times in each group; 2 ~ 3 groups, 8 ~ 12 times in each group; 2 ~ 3 groups, each group 8 ~ 65438 02 times. In the initial stage, the support distance is not considered, and the constant distance is adopted. Dumbbell (plastic bottle filled with water) 3 ~ 4 groups of birds, 8 ~ 12 in each group. At the same time, refer to dumbbells to train triceps posture.

Latissimus dorsi, biceps, forearm:

One-day training plan: sit-ups and pull-ups: (without horizontal bar) You need two stools with a wooden stick in the middle. Hold your hands shoulder-width on the stick, focus on the latissimus dorsi and biceps, and keep your chest close to the stick. Properly adjust the quantity to 8 ~ 12 times in each group and 3 ~ 4 groups. Hold the wooden stick in both hands, and do 2 ~ 3 groups of wide distance and narrow distance, 8 ~ 12 times in each group. Dumbbells (plastic bottles filled with water can be used instead) are bent down and arranged in 3-4 groups, each group is 8- 12 times. At the same time, refer to dumbbells to train triceps posture.

Deltoid, trapezius and abdominal muscles:

One-day training plan: sit-ups, thigh bending 45 degrees, body and thigh at 90 degrees. Hook an object with your feet, hold your head with your hands, and grab a heavy object. When the abdomen contracts, the body makes a 90-degree angle with the ground, so that the abdominal muscles are always in a state of tension. Each group 10 ~ 12, 3 ~ 4 groups. Then do sit-ups, grab the handrail with both hands, and tie heavy objects on your legs, the same number of times and groups. When doing sideways, the weight is slightly reduced, and bending down can exercise the back muscles. Other muscle action training postures.

Leg muscles: The load-bearing mode is slightly changed, and the posture is similar.

Summary: It would be better if there were horizontal bars and dumbbells. Horizontal bar training method: The horizontal bar can do pull-ups, leg lifts with straight arms, foot bending, somersaults, forward and backward handrails, upside down and other sports. Generally, you can practice chest, back, abdomen, upper arm, forearm and other parts. The quantity is the same as above. Dumbbell is an essential equipment for fitness, and its function can replace many kinds of equipment. Generally, a pair of dumbbells is about 60 kg.

At the beginning of training, we should reduce the weight and increase the quantity appropriately. The number of exercises in each group refers to the number of times that can be completed at one time. For example, if you can do 30 push-ups in one breath, and each group can only do 8 ~ 12 as required, then you need to bear a heavy burden on your body, so that you can't do 30, and you can only do 8 ~ 12 at most. Rest for 60 ~ 90 seconds for each group, and rest for 2 ~ 3 minutes for each movement. A total amount of exercise should be 45 ~ 60 minutes, not more than 90 minutes. Warm up for 5 ~ 10 minutes before exercise, and supplement 100 grams of food (1 one skim bread and 1 ~ 2 egg whites) within/kloc-0 ~ 30 minutes after exercise.

Literature: Younan Station Service Network