Judging from your body composition, the main exercise should focus on building muscles.
Divide it into two stages: adding dimensions and separating.
The fitness plan for seven days a week is as follows: (each group 12, five groups for each movement)
Practice chest and abdomen on Monday: mainly dumbbell bench press and barbell bench press. (Warm-up: jogging for ten minutes, sweating with slight heat is appropriate)
The order is: recumbent push, upward oblique push, downward oblique push, barbell first, then dumbbell; Then there is the practice of sewing, mainly fork chest and birds.
Abdominal exercise: series of abdominal muscle tears, 15 minutes exercise.
Tuesday: Pull back and squat.
Pull-back action: pull-ups (8 *4 groups), hard pull, sitting rowing, sitting back pull, barbell rowing and dumbbell lifting.
Leg squat exercises: four groups of squats and four groups of heel lifts.
Wednesday: shoulder exercises and abdominal muscles
Shoulder exercises: two groups of standing lifts, four groups of sitting lifts barbells and dumbbells, four groups of flying on both sides, flat lifts, front flat lifts and back beam exercises.
Abdominal exercises: 400 sit-ups.
You can also train like this: (The shoulders are mainly deltoid muscles, and one feature is poor endurance. If you don't believe in raising your hands horizontally, see if you can persist for a long time. Basically, it will be very sore after 1 minute. So according to this feature, I will arrange a high number of side lifts for training. PS: I won't arrange training for the back shoulder. This kind of training can be upgraded to toe adduction, middle adduction and back adduction trinity training without pressure. )
Dumbbell press: 3 groups (anterior, middle and posterior deltoid muscles can be exercised)
You can sit or stand.
Group 1: 20 times (5-pound dumbbell)
Rest 1 min
Group 2: 20 times (10 pound dumbbell)
Rest 1 min
Group 3: Exhaustion (10 lb dumbbell)
High-order descending side lift: two groups (mainly stimulating the middle bundle of deltoid muscle and adding trapezius muscle)
This training is very painful. After finishing the whole deltoid muscle, it will be extremely sore. You have to hold on. This is a sharp weapon to exercise the middle bundle of deltoid muscle.
A mineral water bottle and a dumbbell, you can choose one according to the equipment at hand. PS: Dumbbell version has higher training intensity)
Side lift training with a mineral water bottle filled with sand Wednesday: shoulder training+running
(The shoulders are mainly deltoid muscles, and one feature is poor endurance. If you don't believe in raising your hands horizontally, see if you can persist for a long time. Basically, it will be very sore after 1 minute. So according to this feature, I will arrange a high number of side lifts for training. PS: I won't arrange training for the back shoulder. This kind of training can be upgraded to toe adduction, middle adduction and back adduction trinity training without pressure. )
Thursday: arms and legs
Arm: biceps brachii: Choose proper crank, barbell and dumbbell.
(We mainly train in three parts, namely, the bicephalus, the tricephalus and the brachialis muscle. After this kind of training is stress-free, it can be upgraded to double-headed and three-headed super group training. )
Two-handed dumbbell bending: 2 groups (two ends)
(Note: When doing the bending lift, lock the elbow joint, that is, ensure that the elbow joint does not move, and only the forearm holds the weight. While avoiding shaking the body)
The first group: 30 times (those who have dumbbells are exhausted with 5 kilograms of dumbbells)
Rest 1 min
Group 2: Exhausted (until I can't lift it, 10 kg dumbbell)
Flexion and extension of arms: 2 groups (3 heads)
This action requires bending over, so there is a certain pressure on the back. Pay attention to straighten your back and tilt your ass up, which means you will feel like you are going to be blown up, so your back will be straight ~ ~)
Group 1: 15 times (5-pound dumbbell)
Rest 1 min
Group 2: 20 times (10 pound dumbbell exhaustion)
Lifting hammer: two groups (two heads, brachialis muscle)
(This action is very similar to dumbbell bending, but it is different, mainly in the direction of the center of the palm. Dumbbell bending palms up, and hammer bending palms point to the inside of the body, that is, palms are opposite. I will give you video learning. )
Group 1: 20 times (5-pound dumbbell)
Rest 1 min
Group 2: Exhaustion (10 lb dumbbell)
After that, abdominal rolling training was carried out: five groups of abdominal rolling, with a rest of 30 seconds between groups.
Friday: leg and hip training
Squat 6 groups, gluteal bridge 3 groups, abdominal roll 3 groups.
(I don't specially arrange running today, because after leg and hip training, most girls basically have no strength to run. Of course, if you have physical strength, you can increase the aerobic time and reduce it to 20 minutes. )
(we mainly squat, without leg support and other actions. If you want to add, you can go to my blog to see leg and hip training. It is estimated that after doing a squat, I have no strength to do anything else. Squat choose sumo squat and ordinary squat, alternately. After this training is stress-free, you can do weight-bearing squat training. )
Ordinary squat: that is, ordinary squat at the station distance, with feet shoulder width or slightly wider (more comprehensive stimulation to the legs).
Sumo Squat: that is, ultra-wide squat. (Focus on stimulating medial quadriceps, hamstring and gluteus maximus)
Squat movement requirements: the movement should be standard, squat slowly and get up quickly, and finally contract the buttocks, do peak contraction and lift the anus at the same time. It can deepen and stimulate gluteus maximus and pelvic floor muscles, which is good for women.
Squat:
The first group: ordinary squats for 30 times
Take a break for 3 minutes.
The second group: 30 sumo squats.
Take a break for 3 minutes.
The third group: ordinary squats for 30 times
Take a break for 2 minutes.
Group 4: Sumo Squats 20 times.
Take a break for 2 minutes.
The fifth group: ordinary squats for 20 times.
Rest 1 min
Group 6: Sumo Squats 20 times.
Belly tuck and gluteal bridge:
The first group: gluteal bridge 15 times.
Rest for 30 seconds
The second group: rolled up to exhaustion.
Rest 1 min
The third group: gluteal bridge 15 times.
Rest for 30 seconds
The fourth group: rolled up to exhaustion.
Rest 1 min
The fifth group: gluteal bridge 15 times.
Rest for 30 seconds
Saturday: Take a day off
Sunday: Aerobic training, running and swimming.
Ps: As for protein powder, I also eat protein powder for fitness, but I gain weight easily, so my dimension increases rapidly, and I have never eaten muscle-building powder. You can add two more eggs when you eat.
About the degree of separation, it is to increase the number of groups.
As for exhaustive training, you can exhaust some muscles within one week, otherwise it will easily affect the training and is not suitable.
That's what I'm talking about. I hope you can adopt it. You can ask questions if you don't understand. Thank you.