Today, I finally made up my mind to resume training, broke through many obstacles and finally arrived at Haosha gym at 19:20. As a result of not going to the gym for a long time, although I thought about what I should bring before I left, I forgot to bring water, so I had to spend 4 yuan to buy a bottle of fresh oranges in Haosha, and then I had to stare hard to avoid being confused with other people's fresh oranges.

There are many people in Haosha at night, but most of them are hanging out or watching TV and chatting. I squeezed into the equipment area, only to find that the shelves of flat bench press and upward inclined bench press were actually empty. I jumped the Only You flat bench press with lightning speed, looked at the weight of 50kg, just enough to warm up, and snored.

Speaking of which, I want to make a list of my fitness plan, which is basically a four-day cycle:

Day 1: pectoral muscles, triceps brachii (low intensity) and abdominal muscles;

The second day: back, biceps brachii (small intensity), calf;

Day 3: Shoulder, triceps brachii (moderate intensity) and abdominal muscles;

Day 4: Legs, biceps brachii (moderate strength) and forearms.

In addition, I also hope to increase some aerobic exercise, mainly middle and long distance running, supplemented by swimming and basketball. Although developed muscles look great, health still depends on cardiopulmonary function, which cannot be ignored.

In other words, when I was warm, I switched to upward oblique bench press, because I think upward oblique bench press can stimulate the whole chest muscle, especially the upper part of the chest muscle more comprehensively than horizontal bench press. After four sets of bench press, I made three sets of flat dumbbell flying birds and three sets of parallel bars, and the chest muscle exercise was over. Then, I used the V-handle as a stretcher and pulled the triceps down. After doing four groups, the triceps brachii has obvious congestion. Then do sit-ups to see if there is a tendency to finish the aerobics room, because many MM students have to do some auxiliary aerobic exercise with the treadmill before class. After doing two sets of sit-ups, I ran on the treadmill 1 km and went to take a shower. Because it is a recovery training, the intensity today is not very great, and there are only 17 movements. Nevertheless, I have begun to imagine how painful my muscles will be tomorrow.

Go to bed early, let the muscles grow out quickly ~ "pimples" grow out ~ the lost muscles come back quickly ~ the excess fat runs away quickly.