A training plan three times a week
Astrology 1: aerobic exercise and upper limb exercise (chest, biceps brachii and triceps brachii), abdominal exercise.
Astral stage 3: aerobic exercise and lower limb exercise, abdominal exercise.
The fifth stage: aerobic exercise and upper limb exercise (shoulder {deltoid toe, middle toe, back toe}, abdominal exercise).
Saturday or Sunday: You can arrange a yoga exercise or pilates exercise.
Specific arrangement of training plan
Warm-up: There should be a transition from a quiet state to a moving state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.
Aerobic exercise (choose one at a time): treadmill for more than 40 minutes.
Aerobic aerobics class
Rotation lesson
Chest: Three groups of flat bench press, each group 10- 15 times.
Push-ups in two groups, each group 10-20 times.
Butterfly machine clip chest 2 groups each group 10-20 times.
Dumbbell supine birds were divided into two groups, each group 10-20 times.
Biceps biceps brachii: Dumbbells bend alternately in two groups, each group 10-20 times.
The bracket was bent into two groups, each group 10-20 times.
Triceps brachii: flexion and extension of the back arm of the neck (the elbow is kept at the ear side and the grip distance is narrower than the shoulder). Each group has 10-20 times.
Press the crank arm for 2 groups, each group 10-20 times.
Shoulder: dumbbell lifting (deltoid toe) 15 times was divided into two groups.
Dumbbell lifting (deltoid toe) was performed in two groups, with 65438 0.5 times in each group.
Two groups of lateral birds (deltoid middle bundle), 65438 05 times in each group.
Tilting birds (deltoid posterior bundle) were divided into two groups, with 65438 0.5 times in each group.
Back: Three groups of power-assisted pull-ups (narrow grip) each group 10- 15 times.
Sitting posture chest pulldown device (pull down to the lower part of pectoralis major, relax the wrist, and don't press the crossbar) 15 times per group.
Abdomen: Sit-ups (upper rectus abdominis-the upper back is slightly off the ground to keep the abdominal muscles strong. Slow down) 3 groups, 20 times in each group.
Lift your leg on your back (lower part of rectus abdominis-after lifting your leg at right angles to your body, slightly lift your hip for 2 seconds). Three groups, 20 times each.
Twist the waist (hold the dumbbell in one hand, hold the head in the other hand, bend to the dumbbell side, the feet are slightly wider than the shoulders, and the lower limbs are fixed) for 20 times in each group of 3 groups.