Practice like this for four days and take a day off.
One * * * Five moves on the first day
Jogging for 30 minutes or skipping rope for 500- 1000 (scientifically, aerobic exercise can effectively mobilize body fat energy after 20 minutes, but according to everyone's physique, some people need 30 minutes or even 40 minutes), and then rest for 5 minutes after running.
Barbell supine press
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the * * line). Then push it up to the open position, and repeat. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous.
Dumbbell bench press
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it up to the open position, and repeat. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous.
Choose one of the above two.
Tilt dumbbell bench press upwards.
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.
Tilt the barbell upward and bench press.
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger.
Choose one of the above two.
Flexion and extension of parallel bars arm
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
Sit with your arms bent and your chest clamped.
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A, key exercise parts: pectoralis major and shoulder deltoid muscle group B, starting posture: sit on the fixed chair of butterfly trainer, abdomen in, chest out, waist in, upper body upright, two forearms placed on the pad of forearm resistance device, forearms vertical to the ground, upper arms parallel to the ground. C. Action process: Inhale, with both arms forcibly clamping the chest to the middle at the same time, so that the separated two resistance devices can contact together as much as possible, pause for 2-3 seconds, then exhale and slowly recover. D, training points: pay attention to the smooth and calm action to prevent sudden and violent clamping action.
Narrow grip barbell push
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise parts: medial part of pectoralis major, deltoid toe and triceps brachii. B. Starting posture: lie prone on the bench with your feet flat on the ground to keep your body balanced. Hold the middle of the bar with both hands, with a distance of 4-6 inches, and hold the bell with both arms directly above the shoulders. C. Action process: slowly bend your arms, fall to the bar and touch your chest. Then push up to the starting position and repeat the exercise. D. training points: wide grip bench press is mainly to exercise pectoralis major, which develops from the inside out.
So the first day is over. After 10 minutes, you can replenish the salt water properly. After 15 minutes, you can take a shower.
the next day
Jog for 30 minutes or jump rope 500- 1000.
Barbell bending
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise areas: mainly biceps brachii, followed by forearm muscles. B. Starting posture: stand naturally, palms forward, hands shoulder-width apart. During the whole movement, the two upper arms are always attached to the side, and the barbell is hung in front of the legs. C. Action process: With the elbow joint as the fulcrum, the forearm bends in a semicircle from the front of the leg to the front of the shoulder. Then, slowly follow the original path and put it down to your legs. D training points: when the barbell is bent, the upper arm is not allowed to move. It is more effective to lift the barbell and let the trunk lean back slightly. After bending upward to complete the contraction, the barbell will be put down again along the original path. Put down the barbell slowly. When the barbell is lowered and restored, the forearm should droop and straighten. Every attempt must be fully extended and fully contracted.
Sit on dumbbells and bend alternately
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise site: biceps brachii. B. Starting position: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. C. Action process: bend the bell with one hand to the shoulder, then slowly put it down, bend the bell with the other hand, and bend your hands alternately. D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When they put it down, they turned back to restore it. They think it is more effective to practice like this.
Leg-resting sit-ups
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise area: upper abdomen. B. Starting posture: lie on your back on the ground, put your calves on the stool in parallel, and your thighs are perpendicular to the ground, holding hands. * Put it on your chest or cross your hands and hug each other behind your neck. C. Action process: slowly bend the shoulder to the knee until the swollen bone on the shoulder is off the ground 1 ~ 2 inches, and keep still for one second. Then, return to the starting position. Do it repeatedly. D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. We should avoid using jumping and bouncing to help each lift when starting weight training courses.
Lie on your back and lift your legs
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
A. Key exercise areas: lower abdomen and upper thigh flexors. B. Starting posture: lie on your back on the stool or on the inclined plate, with your lower back close to the stool surface and your legs together naturally straight. C. Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs upward until the thighs are perpendicular to the trunk. Then, slowly lower your legs. Do it repeatedly. D. training focus: when the back is always close to the stool surface, the lower abdomen muscles are in a state of tension. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles. In order to strengthen the training intensity, you can also practice on your back on the inclined plate.
Leg contraction
5 groups, one group, 20 masses, rest between groups 1 min.
After all, take a five-minute break. The following is a detailed description of this action.
Focus on exercising rectus abdominis. Sit on the edge of the stool in a starting position with your hands on the stool. Keep your legs straight forward. During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing.
Note that this action is relatively simple, and its function depends on the height of the knee and the speed of the action. The higher, the slower and the smaller.
In this way, the second day will be over. After 10 minutes, you can add a proper amount of salt water. After 15 minutes, you can take a bath.
If the landlord is fat.
Pay attention to reducing calorie intake in diet, because exercise consumes calories. It's no use eating a chocolate or drinking a bottle of coke after exercise. This is why many people can't lose weight. Carbonated drinks must not be drunk, and high-calorie foods must not be touched. You can't eat after 8 pm.
If the landlord is thin.
If possible, you can buy Amway whey protein to drink, which can meet the nutrition needed for muscle growth.
Specifically, it is not recommended to avoid advertisements.
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