One day: the second instrument, pectoralis major exercise, barbell bench press (upward oblique, horizontal, downward oblique); Dumbbell bench press (upward tilt, horizontal tilt, downward tilt); Chest forceps; Stretch and relax for 5 minutes.
The third day: the second instrument, back training, sitting posture pull-down or pull-ups or pull-ups (stretching arms, relaxing shoulders, relying on the back to keep the spine upright and improve scoliosis); Boating with one knee dumbbell and one arm stool, or rowing with barbell or sitting posture (this is aimed at the target muscles, so we should focus on exercise, lighten the weight many times and improve the chest arch); Hard pull of barbell; Stretch and relax for 5 minutes.
5th: The second instrument, arm training, barbell or dumbbell bending arm, narrow grip pull-ups, narrow push of barbell, parallel bars arm flexion and extension; Stretch and relax for 5 minutes, 5 minutes.
2 nd and 4 th-the first treadmill warm-up for 5 minutes; The third kind of aerobic and rotating regular exercise (30 minutes, self-resistance); Relaxation stretching
The next day: For the second instrument, the weight of shoulder training should not be heavy. Before training, swing your arms and move your shoulders, and press the sitting barbell (Smith frame) or sitting dumbbell (deltoid anterior middle bundle); Dumbbell side lift (middle beam), dumbbell front lift (toe beam), one knee bending over the stool and one arm lifting bell (deltoid back beam); Stretch and relax for 5 minutes.
Item 4: The second equipment, leg training, barbell squat (Smith frame), leg flexion and leg extension in sitting position, leg squat in striding position, standing in sitting position or with heels raised; Stretch and relax for 5 minutes.
6th-the first aerobic exercise, and the treadmill moves regularly (30min); Second waist and abdomen, sit-ups; Lift your legs on your back or hang your legs to lift your legs; turn one's head
Seventh Freedom Day
Because I don't know your personal physique, I will list it for you first. Exercise for a few cycles first and see what needs to be improved. The training plan is not static, so it should be improved and changed at any time. If the intensity is high, you can reduce the number of times or groups, or remove the close action. The second movement on the sixth day can be extended to five days, and the sixth and seventh days can be regarded as freedom days.
You can text me if you don't understand anything.
Respondent: lsesaga- Qian Zongwu 9-112:12.
Correct exercise+adequate rest+reasonable diet = muscle growth! ! ! !
Buy dumbbells, I suggest you buy rubber dumbbells, which can increase or decrease the weight. The weight is determined by your own ability!
Here are some ways for dumbbells to exercise all parts of the body:
The action of training with dumbbells alone (mainly the following training actions1>; Chest 2 > Back 3 > Shoulder 4 > Brachial 3.5 > Brachial 2.6 > Legs):
First of all, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Second, the shoulder
1. Push: mainly practice the deltoid.
Action: Sitting posture, hold the dumbbell with both hands to the side, elbow abduction, palm forward, push the dumbbell to the highest point in an arc, pause, and slowly control the dumbbell to press the original position! @#$%^&； * (arc) reduction. Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Third, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Five, triceps brachii
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Six, legs
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
3. Prone leg bending: mainly practicing biceps femoris.
Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.
Seven, calf
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
Before the so-called aerobic refers to the intensity is not high, the purpose of warm-up is to prevent physical injury.
Beginners can use the two-day differentiation system, that is, practice for two days and take a day off.
Finally, I wish you success in your exercise.