I will give you a plan to exercise all the muscles you mentioned.
In this plan, these two actions are a group, marked with A and B respectively. Finish these two actions continuously before taking a rest. Take a break 1 minute, and then repeat this large group of actions just now. Do this * * * three times.
The same is true of the other three groups of sports.
It is recommended not to practice continuously for three days a week.
group
Purpose: to strengthen shoulder muscles and enhance the explosive power of upper body.
Replaceable hard push (military press)
When standing, grab a dumbbell with your right hand and lift it to head height. Pay attention to the contraction of trunk and hip muscles, so that the body can be firmly supported and ready for impact at any time. Then explosively put the dumbbell on the head of the country, and at the same time separate your feet, with your left foot forward and your right foot backward. Then return to the starting position and repeat the action. Change the left hand after the right hand has completed the specified number of times.
1b。 Gong Yu Yishan
Aiming: cadre post and shoulder joint training
Do traditional push-ups, but put your hands on both sides of the Swiss ball and your fingers forward. Contraction gluteus muscles, legs straight. Lift your right foot, lift your right knee to your chest, then straighten back, lift the other leg, and change your legs in turn until you have completed the recommended number of exercises.
Wonderful next section: teach you to strengthen the lower body strength and exercise dry strength; Enhance upper body muscle strength and make shoulder and hip muscles flexible.
2a。 Squat down on one foot.
Purpose: to enhance the strength of the lower body and better exercise the dry strength in the body.
Replaceable: leg stretching exercise
Find a bench, stand a few steps away from the bench, and hold a dumbbell (or gravity plate or solid ball) on your chest. Put the instep of your right foot back on the stool. Keep your upper body vertical, then squat down with your left foot, try to make your thighs parallel to the ground, and then stand up. Complete the corresponding number of times before changing legs.
2b。 Raise the dumbbell horizontally
Aim: to exercise the strength of arms, shoulders and abdomen, and to exercise the strength of shoulders more than bench press.
Alternative method: bench press
Lying on the ground, legs together straight, hands holding dumbbells, palms facing each other, upper arm flat on the ground, forearm vertical upward. Hip muscles and shoulder blades contract and lift dumbbells. When you put it down, keep your elbow close to your body.
3a。 Dumbbell pendulum
Targeted: Focus on enhancing the explosive power of leg strength and the coordination of the whole body.
Alternative method: bend your legs when lying prone.
When standing, your feet are wider than your shoulders, grab the dumbbells with your hands in tandem, and hang your arms in front. Squat down, push your hips back and let the dumbbell hang between your legs. Then stand up instantly, lift the dumbbell to chest height and straighten your arms. This completes an action. Then successfully complete the recommended number.
3b, Spider-Man push-ups.
Purpose: to enhance the muscle strength of upper limbs and make the muscles of shoulders and buttocks flexible.
Alternative: standard push-ups
Do a standard push-up preparation posture, but put your feet on the bench. Pay attention to lift your hips and keep your body in a straight line, then slowly bend your elbow so that your chest is close to the floor, and at the same time pull your right knee to your right elbow, which looks like "Spider-Man". Straighten your right leg when you stand up again, and change your left leg when you lean down. Switch legs in turn like this.
Wonderful next section: teach you to strengthen the whole lower body and exercise the attractive biceps.
4a。 Stand on one leg, bend over
Purpose: to enhance the strength and balance of the whole lower body.
Alternative method: lunge
When standing, stand with your feet slightly wider than your shoulders, lift your right leg off the ground and put your hands in front of your body.
The gluteal muscles contract, the right foot is pushed back, and the upper body leans forward until it is parallel to the floor. Then bounce back to the starting position. Change feet after completing the suggested number of times.
4b。 Reverse rowing
For: Exercise the back and biceps.
Alternative: Row in a sitting position.
Set the bar on Smith's machine to the height of hip position, grab the bar and lie on your back, support your heel, palm back, and the distance between your hands is slightly wider than your shoulders. Pay attention to keep your body straight, and then use your back muscles to pull your chest towards the bar. Then slowly put yourself down and straighten your arms again.