The best exercise time every day is 10: 00 to1:00, 15: 00 to 17: 00.
Run 12 minutes before exercise and 20 minutes after exercise.
Exercise plan:
Exercise site: pectoral muscles
Horizontal dumbbell flying birds 4 groups 12/ group
Dumbbell bench press 4 groups 12/ group
Knee push-ups 4 groups 12/ group
abdomen
Sit-ups 4 groups 10/ group
Leg flexion and extension in sitting position 4 groups 10/ group
Two groups, 60 horizontal cyclists in each group.
Two groups of alternating torsion abdomen reduction (10/ group)
hard-working
Dumbbell single-arm rowing 4 groups 10/ group
Pull-ups 2 groups of 8/group
Ertou
Sit in dumbbell bend 4 groups 12/ group
Dumbbells bend alternately in 4 groups 12/ group
Santou
Prone arm flexion and extension 4 groups 12/ group
4 groups of dumbbell neck flexion and extension 12/ group
shoulder
Dumbbell bending and horizontal lifting in 4 groups (12/ group)
Sit on the dumbbell and press 4 groups 12/ group.
Pay attention to the chest and back, two heads and three heads can't be practiced on the same day. It is best to practice the rest of your abdomen every day and take a day off.
Eat a banana before training and try to supplement protein.
My fitness plan only needs two dumbbells, so I don't need to go to the gym.