1, wide push-ups (warm-up group)

Warm-up action: prone, arms straight, hands shoulder width or slightly wider, feet together or slightly apart.

Process: Inhale, bend your elbow, and make your chest close to the ground. Don't bend your back too much. Time out. Push your body up until your arms are straight and exhale slowly.

2. Flat dumbbell bench press (4x8- 12rm)

Preparation: Lie flat on the horizontal bench, put your feet flat on the ground, bend your elbows, and hold the dumbbell of forehand horizontally on both sides of your chest.

Process: inhale and press the dumbbell vertically upward, pay attention to the chest, don't completely straighten your arm, bend your elbow slightly, then slowly bend your arm and return to the initial action.

3. Bend down and stretch your arms (4x10-15rm)

Stand with your knees slightly bent, your waist bent forward and your back straight. The upper arm is close to the side of the body, parallel to the body, bend the elbow, inhale and straighten the arm, and exhale after the action.

4, dumbbell neck bent arm extension (4x10-15rm)

Bend the elbow, put the dumbbell behind the neck until the elbow reaches an included angle of 90 degrees, hold it for a few seconds, and then lift the dumbbell back to the state where the arm is completely straight.

5. One-arm flexion extension at the back of dumbbell neck (4x 10— 15RM)

Dumbbells don't need to be heavy when doing one-arm bending and stretching. The number of left and right hands should be the same when doing it, otherwise the three heads will be different.

Extended data:

Precautions for fitness beginners:

1, physical examination. Before taking part in formal sports, you must have a physical examination, especially if you haven't taken part in the corresponding sports for a long time before. You'd better have a physical examination first. After getting the fitness card, you should also test the cardiopulmonary function under the guidance of the coach.

Step by step. If there is no fitness foundation, suddenly starting fitness exercise will not only lead to symptoms such as excessive fatigue, muscle soreness and stiffness, but also lead to heart disease. The key to fitness is to follow the principle of gradual progress.

3. Make exercise live. Turn fitness exercise into an indispensable part of life, even a small amount of activities are helpful to fitness, such as doing housework, climbing stairs and taking steps instead of cars. Although these daily activities are piecemeal, they will show great effects over time.

References:

Baidu encyclopedia "fitness"