Warm-up before each exercise: Treadmill 10- 15 minutes, which makes the body sweat slightly and has the effect of warming up. (The shortest time is 10 minutes) Pull up the muscles in the movement area and move the joints. Single pectoral muscle: 1. Barbell bench press for 5 groups * 10- 12 times (the weight is set to the maximum weight 13 times, if you are new, you'd better use fixed equipment. For example, sitting posture equipment pushes the chest, and butterflies clip the chest) 2. Narrow push-ups: 3 groups *8- 10 times (exercise the inside of chest muscles) 3. Wide push-ups: 4-5 groups 10- 12 deltoid and trapezius muscles 1. Standing barbell shoulder pressure: not recommended by newcomers) 3. Shoulder push with sitting posture equipment: 5*6-8 times. 4. handstand: 1 min is a *5 trapezius muscle. Personally, if you are not a bodybuilder, you will not exercise this part, because it will oppress blood vessels, and if the deltoid muscle is not developed enough, this muscle will affect the beauty of the upper body. Triceps, both ends of forearm: 1. Standing dumbbell bending: 5 groups *8- 10 times. 2. Standing dumbbell bending: 3 groups of 6-8 times (one left and one right). 3. Barbell bending: 3 groups *4-6 times. Sitting on dumbbells and bending: 3 groups *4-6 times. 12- 15 times 3. Stretch the supine barbell for four groups *8- 10 times. Forearm: 1. Dumbbell hook: 20 times (maximum weight is 25 times) and immediately pick up the dumbbell for 30-50 times. (One hand) *4 groups of waist and abdomen: 65438. Four groups, three. Lie on your back and cross your legs: 10 times *4 groups (about once) 4. Flat support: 45 seconds *3 groups can actually try abdominal muscle tear after the strength is stable, which is quite a good tutorial. Finally: actually push-ups, push-ups and so on. They are all sports involving many muscles and can exercise many parts. I used to exercise for them, but I spent a lot of time and energy every day, and the power effect of exercise was not very good. Now it's 300 push-ups a day (morning 100, afternoon 200)+ 500 riding in a sitting position, which feels good and has a better sense of strength. Overall upper body planning 1. 1 dumbbell bending arm, dumbbell flat push-ups and push-ups belong to one day. These three movements exercise the dumbbell bending of arms and chest muscles: the weight can be 12 times to the limit, and each group can do 10- 12 times. Four to six groups have the same number of push-ups. If the weight is not enough, help your feet. Push the same as above. (Take a day off to practice) 1.2 Flying birds, handstand (private plus) pull-ups for one day, mainly exercising deltoid muscles, latissimus dorsi, and a small number of arms (handstand is more powerful). The number and times of flying birds and pull-ups are the same as above, depending on your ability. I usually do it for a minute and a half at a time. You can do it for about a minute or five times. (Take a day off to practice) 1.3 Sit-ups can be done every day. Abdominal muscles are different from other muscles. They can practice every day, or you can practice alone. I'll give you two new postures, which have a good effect on abdominal muscles. 1.3. 1 Abdominal reduction: 5 groups, each group 12-0. Action essentials: inhale when lying flat, hold your breath and get up. I feel that my abdomen is rolled up. Come down and exhale. Don't hold your breath when exercising, it will produce substances that are not good for your health. ) 1.3.2. Sitting on a bicycle: hold your hands on the ground, hold your chest out, put your feet at the front and step forward for 25 seconds, and then step back for 25 seconds. 1.3.3. Leg flexion and extension in sitting position: After finishing, hold your hands on the ground, hold your chest out, extend your feet forward, and then retract to your chest. The top three in a group of 25 people can be used to do your pre-exercise. You can match the amount of exercise yourself. Mei Sen twist and oblique V can be added to the back. The video of the abdominal ripper is quite good. You can refer to some of them. Generally, an exercise lasts about 30 minutes, and it takes about 50 minutes to warm up and relax after exercise. It's up to you. This is the master plan. Abdominal muscles are muscles that can be exercised every day (but after getting used to it, you should take a day off in the early stage without exercising), and other muscles should take a day off without exercising. It is important to pay attention to rest and diet. Theoretically, as long as the diet is reasonable and the energy consumed every day is equal to or less than the energy consumed, you will not lose weight, but the muscle content will decrease and the fat will gradually increase. Exercise needs long-term persistence, and all cramming is useless, otherwise it will do great harm to the body. If you insist on exercising, the whole person will look energetic and sunny, and the exerciser will have a good mentality, and no matter what you do, your energy is stronger than that of people who don't exercise. You should keep exercising.

Thanks for your hard work, hope to adopt it.