Practice chest on Monday
Warm up and take a brisk walk 15 minutes.
Dumbbell bench press three groups, intermittent 120s.
Group 1: 3 kg, 20 times.
Group 2: 5 pounds, 15 times.
The third group: 10 lb, 6~ 10 times.
Dumbbell bird group 3, intermittent 120s.
Group 1: 3 lbs, 15 times.
Group 2: 5 pounds, 15 times.
Group 3: 3 pounds, exhausted.
Knee push-ups in two groups, intermittent 180
1 group: medium weight, exhausted.
Group 2: medium weight, exhausted.
Come back to practice on Tuesday.
Warm-up walk 15 minutes, press shoulders, lower back, turn around and expand chest for 30 seconds each.
Sit down for three groups, intermittent 120s.
1 group: insert the bolt into the first grid for 20 times.
Group 2: Insert the pin into the second grid, 5 times.
The third group: the third grid plug, 6~ 10 times.
Three groups of rowing in sitting position, intermittent 120s.
Group 1: insert the bolt into the first grid 20 times.
Group 2: Insert the bolt into the second grid, 15 times.
Group III: Insert the bolt into the third grid, 12 times.
Practice your arms on Wednesday.
Warm-up walk 15 minutes.
Hands dumbbell bending -3 groups. The first group: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 10 times (if you can't do it, change it to 5 kg and bend until you are exhausted)
The flexion and extension of one arm at the back of the neck can be divided into one group and two groups, with an interval of 120s.
Group 1: 3 lbs, 15 times.
The second group: 5 kg, 10 times or exhausted.
Hammer bending group 3, intermittent 120s.
The first group: exhausted.
Group 2: Exhausted
The third group: exhausted.
Aerobic exercise on Thursday
Jog for 60 minutes at a speed of 6-8 minutes per kilometer.
Practice your legs on Friday
Warm-up walk 15 minutes, squat 20 times with bare hands and wrap your knees around for 60 seconds.
Three groups of barbell squats, intermittent 180
1 group: empty pole, 12 times.
Group 2: add 5 kg barbell tablets, 8~ 12 times.
Group 3: add 5 kg barbell tablets, 6~ 10 times.
Leg flexion and extension group 3, intermittent 120s.
1 group: lightest weight, 15 times.
The second group: the second light weight, 15 times.
The third group: lose weight and be exhausted.
Gluteal bridge 3 groups, each group 60 s.
Shoulder training on Saturday
Warm-up walk 15 minutes to warm up rotator cuff muscles.
Sit on a dumbbell and press three groups intermittently 120s.
Group 1: 3 kg, 20 times.
Group 2: 5 pounds, 15 times.
The third group: 10 lb, 10 times.
Hell dumbbells lift three groups horizontally without intermission.
Group 1: 3 lbs, 15 times.
Group 2: 5 pounds, 15 times.
The third group: 3 kg, exhausted.
Before the two groups, lift dumbbells horizontally with an interval of 120s.
Group 1: exhausted.
Group 2: Exhausted
Hold a group on the static side for 60s.
Rest on Sunday
Keep exercising for two weeks and get better yourself!
There is no beauty that comes out of thin air, only unremitting efforts. Dear friends, * * * encourage.