What are the fitness programs? The body is the foundation of our life. This exercise can help us exercise well. Long-term non-exercise may make our physical function decline, and exercise can prevent the "three highs". If you know what a fitness plan is, act quickly!
1 What are the fitness programs in the first month?
The first week and the second week:
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Horizontal push of barbell 2×20RM
Dumbbell bird 2×20
Stretcher clamp box 2×20
Butterfly brooch 2×20
Press the heavy hammer 2×20.
Dumbbell bending arm flexion and extension 2×20
Wednesday, training place: latissimus dorsi and biceps brachii.
Weight loss in sitting position is 2×20.
Rowing in a sitting position 2×20
Standing dumbbells bend over and row 2×20.
Standing barbell bending 2×20
Sitting dumbbell bending 2×20
Friday, training site: deltoid and abdominal muscles.
Press 2×20 for barbell sitting position.
Dumbbell lift before 2×20.
Dumbbell side lift 2×20
Dumbbells bend over and lift 2×20 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training place: legs.
Squat 2×20
Leg lift 2×20
Leg flexion and extension 2×20 when sitting.
Prone leg bending 2×20
Lift the heel 2×20.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers.
After 3 ~ 4 weeks, train 2 ~ 3 groups, each group 12 ~ 16rm.
In the second month, the training intensity increased to 3 ~ 4 groups, each group was 8 ~ 12rm.
In the third month, increase individual movements, adjust the intensity appropriately, and adjust 8 ~ 12 RM and 6 ~ 10 RM relatively. Pyramid training can be used when necessary to stimulate muscles to a greater extent.
What are the fitness programs? 2. Hip-lifting and shaping exercises are effective for a long time.
The first type: sitting on the ground, feet straight, back leaning, elbow support, hands akimbo. Press your lower back to the ground and raise your legs to 45 degrees with the strength of your abdomen. Toe forward, so that the foot and calf are in a straight line, and the legs are close together. Draw 12 circle clockwise, and then draw 12 circle counterclockwise.
This action can not only abdomen, but also stovepipe.
The second type: pick up a dumbbell weighing 5- 15 Jin with both hands, support it with your right foot, and put your left foot a few inches behind you. Keep your back straight and your hips lean forward until your body is almost flush with the ground and your dumbbells are in line with your shoulders. Back to the starting position, this is a complete action. Do 12, and then switch legs.
This action can wipe out the fat in the abdomen, waist, buttocks and legs.
The third type: open your legs 45 degrees outward, the distance between your feet is wider than your hips, and then squat down. From that position, step out with your left foot and squat all the time. Take a step to the right and restore the starting position. Continue to take a horizontal step, first take a right step 10, and then take a left step 10.
The fourth type: feet apart, shoulder width apart, lift two dumbbells weighing 5- 15 Jin, put them on the shoulders, palms forward. Bend your knees slightly, keep your body straight, and then slowly bend your hips until your upper body is flush with the ground. Hold for 5 seconds, and then return to the initial state. This is a complete action. Do this action 8 to 10 times.