When exercising, we should follow the principle of top-down, and do upper limb training first to warm up the skeletal muscles with congestion.
Second, the plan: 1, the first day to practice chest+abdomen, such as flat barbell bench press, sitting posture chest clamp, flat dumbbell bench press;
2. The next day, practice pulling down on your back like a T-bar and paddling with sitting equipment;
3. On the third day, practice shoulder+waist, such as standing dumbbell side lift and standing barbell bend lift;
4. On the fourth day, practice sit-ups, flat support, upright barbell bending, supine barbell arm flexion and extension, etc. 2 heads +3 heads+abdomen;
5. On the fifth day, practice barbell squats, posture equipment leg flexion and extension, weight-bearing dumbbell lunge squats and other legs.
Extended data:
1, fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, bodybuilding gymnastics and all kinds of resistance movements. Gymnastics can enhance strength, flexibility, endurance, coordination and the ability to control all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.
2. Avoid heavy exercise and high-intensity exercise in the early stage of exercise. Sudden large-scale exercise makes it difficult for the body to adapt, which may lead to severe fatigue, body aches or recurrence of old diseases, and may also cause tendon and muscle strain, making it difficult to keep exercising for a long time. The correct exercise method is: start with a small amount of exercise, small amplitude and simple movements, so that the body can have an adaptation process, also called fatigue period, about half a month, and then gradually increase the amount of exercise and increase the amplitude, and the movements should change slowly from easy to difficult.
References:
Baidu encyclopedia _ fitness