Fitness personal training program and girls' chest exercises training edition
Personal trainer shoulder training program
Choose one of the two
① Warm up fully before practice.
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Warm up until you sweat a little.
Treadmill or rowing machine.
Warm-up of rowing machine
5- 10 minute preheating
Warm up until you sweat a little.
Choose between rowing machine and treadmill.
Personal trainer shoulder training program
② Stretch upper limbs before training.
Sitting chest stretching
Sit in a chair and grab the back of the chair with both hands.
Lean forward, hold your chest out, and feel stretched.
Hold for 30 seconds.
+
Foam shaft thoracic vertebra stretching
Lie on your back and straighten your arms with a yoga mat.
The foam shaft is placed on the lower side of the chest and does not move.
Hold for 30 seconds.
Personal trainer shoulder training program
③ Activate pectoral muscles before training.
Bend your arms forward around your shoulders.
Stand with your hands on your shoulders.
Bend your arms and shoulders and draw a circle forward.
Cycle 2 groups, 20 times in each group.
+Bend your arms back around your shoulders.
Stand with your hands on your shoulders.
Bend your arms and shoulders and draw a circle back.
Cycle 2 groups, 20 times in each group.
Personal trainer shoulder training program
④ Chest training in formal group.
Birds flying high in the elastic belt.
The standing elastic band is tied above the body.
Exhale and feel the tightening of pectoralis major.
Each group 12 replicates, 4 groups.
+
Elastic belt kuaniao
The standing elastic band is tied to the parallel body.
Exhale and feel the tightening of pectoralis major.
Each group 12 replicates, 4 groups.
+
The little dumbbell bird lies flat
Lie flat, hands facing dumbbells, fists facing each other.
Dumbbell near the center point, pause inhalation and return.
Each group 16 replicates, 4 groups.
Personal trainer shoulder training program
④ Chest training in formal group.
Tilt up push-ups
Facing the inclined support, the hand is wider than the shoulder.
Keep your body straight and bend your arms and chest close to the table.
Each group 12 replicates, 4 groups.
+
Kneeling push-ups
Kneel legs, straight back, hands wider than shoulders.
Bend your arms and keep your chest close to the ground.
Each group 12 replicates, 4 groups.
+
Flat dumbbell bench press
Lie flat on your chest and push your upper arm to the middle.
The slowly falling forearm is perpendicular to the ground
Each group 16 replicates, 4 groups.
Personal trainer shoulder training program
⑤ Relax the upper limbs after practice.
Head and chest stretch
Stand with your fingers crossed.
Arms up, palms facing the ceiling.
Hold for 30 seconds.
+
Chest and back stretching
Find a support, the arm support is higher than the head.
Exhale your waist and press your arch.
Hold for 30 seconds.