Chest muscle-barbell bench press, dumbbell bench press, dumbbell bird
Dorsal muscle prone dumbbell bird
Abdominal muscles-sit-ups
Shoulder lift dumbbell
Lumbar muscle-straight leg hard pull
Arm-dumbbell flexion and extension
Men usually use 3-4 movements on the same muscle, and each movement has about 6 groups. Basically, it requires a lot of weight. For example, if you can push 65,438+000 Jin in bench press, then you should start from 80 Jin. For men, it is generally recommended that each group of movements be separated by one minute.
Women's words generally focus on burning fat and exercising body lines, generally with small weight and multiple groups, and generally with more than one action 10 group.
At least 48 hours later, the same muscle movement, such as
Monday exercise: chest and arms, shoulders
Exercise on Tuesday: psoas and back muscles
Wednesday repeats Monday, Thursday repeats Tuesday.
Aerobic exercise on Friday, such as running, swimming and skipping rope.
There are many other movements that can be practiced, some of which can be done without equipment at all. Please check the specific action essentials online, because a little change in many actions may have different effects, and the requirements of action essentials are more detailed. Go and see for yourself!
In addition, the most golden exercise time in a day is 15- 17, and the second golden time is 19-2 1.
Taking protein powder for half an hour after exercise and eating some starchy food such as steamed buns at the same time will have a good effect!
Why do you eat half an hour after exercise? After general exercise, 2-3 hours is the time when muscles need protein to supplement most, so it is best to eat after exercise, but digestion is not good after exercise, so it is recommended to eat half an hour after exercise.
Why eat starchy food? Because protein powder is still difficult to digest, it is helpful to digest and absorb protein powder with starch food.