First of all, talk about warming up! First, there should be a comprehensive warm-up before all exercises, running 10- 15 minutes, jogging for a short time (in order to speed up the whole body blood circulation and prevent injury) 2. Generally, upper body warm-up includes shoulder joint activities, wrist joint activities, elbow joint activities, waist activities (both upper and lower bodies need exercise), ankle and ligament stretching. After these, add a set of 20-25 musical instruments to warm up]

The following mainly introduces the exercise methods of chest, shoulders and back.

On the first day, push four groups of chest flat barbells at 8- 12 (each group must be completely unable to continue to do it' someone needs protection, warm up lightly for 20-25 times, and use about 80% of its maximum weight for formal exercise).

The inclined platform holds and pushes four groups of parallel bars, bends and stretches four groups of dumbbells, and pushes four groups.

This is mainly to make your chest muscles grow rapidly. After the effect appears, it is necessary to change the plan and increase the exercise line.

The next day, the five groups mainly used pull-ups as the main back exercise method.

Then there are four groups of vertical rowing.

Hard pull group 4 (you must also warm up once)

Running on the third day

Day 4: two heads and three heads

On the fifth day, four groups of sitting dumbbells are recommended before shoulder sitting, and four groups are recommended.

Dumbbell side lift 4 groups (using teaching light weight)

Thin bird 4 group lightweight

On the sixth day, thighs and calves

Day 7 running

Running too much (aerobic exercise can reduce fat but also affect muscle growth) is enough for about 40 minutes once a week.

The movement order is the order I wrote ~ now most of these are mainly to increase the circumference ~ after the effect comes out, change to other movements.

Every exercise will concentrate, and the exercise area will definitely feel congested.

Swelling, burning, acid. It is best to feel the pain the next day (80% of the maximum weight is used for general movements).

It is best to have a meal half an hour after exercise ~ protein 20(4-6 egg whites) and 40 grams of carbohydrates (noodles, steamed bread, etc.) are the best. ).

Eggs don't need to be eaten so much at once, but also gradually circulate like exercise. Generally, eat two eggs first, add one after digestion and adaptation, and continue to add after adaptation.

Aerobic exercise and equipment exercise twice a week can help you reduce abdominal fat, but I think the more fat, the better.