Arrangement: Today we are going to do chest exercises, and the most important thing is to practice dumbbells. Dumbbells have many groups of movements. Now we have to do four groups of flat barbell push, upward inclined dumbbell push and flat dumbbell flying birds, with 20 in each group.
The amount of exercise is not suitable for too much. Sticking to three movements can make the chest muscles firm.
The second day of the gym fitness program: exercise your back muscles.
Arrangement: firstly, bend over and row the barbell for 20 times in a row, and perform 5 groups; Followed by four groups of single-arm dumbbell rowing, 20 in each group; Thirdly, the straight arm pressing is divided into three groups, 20 in each group.
The third day of the gym fitness program: exercise shoulder muscles
Arrangement: bending birds, barbell neck lifting forward, dumbbell lifting forward with one arm, four groups, 20 in each group.
The fourth day of the gym fitness program: exercise arm muscles
Arrangement: find the dumbbell that suits you, and bend 20 dumbbells alternately for 4 times; Cross your hands on your head, slowly hang down to your neck, stop at the pillow neck, and try to face the ceiling. Continue 10 times, 5 seconds each time.
Gym Fitness Program Day 5: Exercise leg muscles
Arrangement: free squat, squat and stand up 50 times each, rest 1 minute, 3 groups in a row; 35 leapfrog, twice.
Gym Fitness Program Day 6: Exercise waist and abdomen
Arrangement: 20 rowing boats with sitting equipment, 3 groups; 30 sit-ups and 2 groups; The two groups rolled into the lateral abdomen and tried their best; Side kick dumbbell body bends and bends 20 times, 3 groups in a row.
The seventh day of the gym fitness program: take a day off.
Because the muscles are in a tight state after exercise for the first 6 days, I rest and relax at home today. However, in order to slim down and lose weight, you should not eat and drink on rest days, so as to ensure that normal diet meals have a rest time to prevent weight rebound and affect the weight loss effect.