Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
I wrote it myself! Just a pair of dumbbells can practice the following movements.
The Quaker's name for Sunday
Chest: dumbbell bench press? quadruplet
Dumbbell bird group 4?
4 groups of push-ups (20 to 30)
Biceps biceps brachii: dumbbell bending with one arm? Six groups
Bend over? Group six?
abdominal muscle
the next day
Leg: Squat? Six groups
Get down? quadruplet
Lift your heels? Six groups
Triceps brachii: dumbbell flexion and extension? quadruplet
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension? quadruplet
abdominal muscle
the third day
Back: 4 groups of pull-ups with wide and narrow distance.
Dumbbell rowing? quadruplet
Shoulder: Push? quadruplet
Front flat lift? quadruplet
Side lift? quadruplet
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: From both ends? quadruplet
Lift your legs on your back? quadruplet
Sit-ups? quadruplet
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds. Do it as soon as possible after recovery, and the number of each group should be tired.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. If the diet is inconvenient, you can have a cup of protein powder just after practice.