1. Strength test: Before you start to make an exercise plan, when you want to modify the training plan, you should first conduct a strength test to understand your body. First, choose the project to make an exercise plan, and then test it. The purpose of the test is to know your own limit, with 40%-60% of the limit as the strength of a single group and a certain number of groups as the total amount of exercise each time. Adhere to regular exercise, do strength tests every month, and adjust the plan. 2. Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being. Exercise: Your limit is a day ×40%-60%×5 groups, and the interval between groups is 120 seconds. Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day. 3. deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters. Practice: hold a dumbbell in one hand (beverage bottle? ), the arms should be stretched to the sides of the body as far as possible, not necessarily completely straight. The arm forms a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body direction, and then slowly put it back in place. It is best to fix the number of single movements at 10. Choose the limit of your weight around 20 as the exercise load, and do 8 groups at a time, with a two-day interval of 120 seconds. Tip: It is also necessary to strictly observe the interval. The focus of the action is the fast action on the stage and the slow action under the stage. Don't be discouraged by the small importance of your own use. When I can push 90KG on the bench press, I can only practice dumbbells under 4KG. 4. Triceps: the lateral muscle of the upper arm. Exercise: Take a dumbbell in each hand, put it behind your head, lift the dumbbell upwards, with the weight of 65,438+05 as a group, and choose the weight with the limit of about 25 as the exercise load. Do 4-5 groups at a time with an interval of 180 seconds. Tips for daily exercise: It is best to use it in combination with other exercise methods. 5. Biceps: the inner muscle of the upper arm. Practice a beautiful local exercise: hold a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm up. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day. Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not. 6. Abdominal muscles: Simply speaking, it is your stomach practice 1: Lie on your back, put your calves on a stool or cot, so that the thighs and calves basically form a 90-degree angle, and look up at your knees quickly and repeatedly. Do 3-4 groups every day, and each group does its own limit. The rest between groups is 65,438+020 seconds. Practice 2: Lie flat, raise your legs straight and perpendicular to your body quickly, and then lower them slowly (65,438+00 seconds). Each group does 65,438+05. Start with 3 groups a day, and then increase the number of groups after getting used to it, reaching 6 groups. Tip: With the second exercise, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles. To practice, you must practice every day, with good jumping ability and strong explosive power! Until the most famous vertical jump training program in the United States dunks, it is estimated that the vertical jump ability can be improved by more than 20 to 30 centimeters. The exercise process is very hard, the whole course 15 weeks. For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If it is finished, you need to do the next item directly. Remember not to rest! !