First, self-test 1-RM, which is the maximum weight that can be lifted at a time.

In order to increase strength and muscle mass: each group repeated 8- 12 times; 2-4 groups each time; Rest between groups for 2-3 minutes; The load is 60%-80% of 1-RM;

In order to improve muscle endurance: each group repeats 15-25 times; 65438+ 0-2 groups each time; Rest between groups for 2-3 minutes; The load is about 50% of 1-RM;

Exercise frequency: each large muscle group trains 2-3 times a week, and the time interval of the same muscle group is at least 48 hours.

Choose different exercises according to different parts:

Body-wide recommended action:

Push-ups, sit-ups, sit-ups, sit-ups.

Recommended action for upper limbs:

Gym: biceps brachii trainer and triceps brachii trainer.

Abdominal recommended action:

Gym: Abdominal compression trainer, rotating abdominal muscle training.

Recommended lower limb movements:

Gym: kick trainer, prone leg bending.