1. Strength test: Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan.

2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.

Exercise: Your limit is ×40%-60%×5 groups per day, and the interval between groups is 120 seconds.

Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.

3. deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.

Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds.

Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells less than 4KG for this.

4. Triceps: the lateral muscle of the upper arm.

Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.

Tip: It is best to use it in combination with other exercise methods.

5. Biceps biceps brachii: the muscle on the inner side of the upper arm, which is full of beauty.

Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.

Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.

6. Abdominal muscles: Simply put, it is your stomach.

Exercise 1: Lie on your back, with your calves on a stool or cot, so that your thighs and calves are basically at a 90-degree angle, and quickly and repeatedly look up at your knees. Do 3-4 groups every day, each group does its own limit, and rest between groups 120 seconds.

Practice 2: Lie flat, quickly straighten your legs up and lift them perpendicular to your body, and then slowly put them down (10 second). Do 15 for each group, start with 3 groups a day, and then increase the number of groups after getting used to it, and it will be fine to reach 6 groups.

Tip: For the second exercise, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles and must be practiced every day.