Go cycling after aerobic exercise, so that you can practice for nothing today.

You can adjust the schedule. You are making equipment after aerobic exercise.

You should also adjust the weight of the equipment according to your own physical strength.

1) Aerobic jogging 10- 15 minutes, and then an hour of equipment training. Equipment exercise can be arranged according to your body. You can divide your body into three days to exercise.

Exercise on the first day

(chest, three heads) action. Barbell bench press Dumbbell bench press (Roman chairs can be modulated. Flat plate. acclivity

)。 Dumbbell strength back arm flexion and extension. One-arm dumbbell rowing.

Exercise the next day (

Come back. Two heads) action. Pull it down. Go boating. Bend your arms and stretch (with a flat stool). Dumbbell lift. Inclined barbell lift. Standing barbell bending

Exercise on the third day (shoulder. Leg)

Action. Flat lift before dumbbell. Side lift.

Smith, get down. Lift your legs in a prone position. When sitting, your legs are bent and stretched.

Remarks: Waist and abdomen can be practiced every day.

Stick to 3-4 groups every day, 20-30 at a time.

This plan may not suit you, but I think he will help you. Reasonable allocation of time can make your exercise more interesting. There are challenges.