The first day of chest training
1, dumbbell chest push: 10- 12RM×3 group.
Lie on your back, arms straight, palms down, arms parallel to the ground, and then recover.
2. Dumbbell birds: 10- 12RM×3 group.
3. Push-ups: 15-20 times ×4 groups
Come back for training the next day.
1, dumbbell single-arm rowing: 8- 12RM×4 groups
Kneel on the bench with one hand on the bench and one arm slightly bent. Lift the dumbbell with your other hand, and the dumbbell will droop naturally. Then lift the big arm to be even or slightly higher than the body and open the small arm. Lift from the vertical ground to slightly above the body, exhale and hold your chest.
2. Bent arm rowing: 8- 12RM×4 group.
Open your feet shoulder width, bend your legs slightly, lean forward, pull your upper arm slightly higher than your body with your back, open your forearm and slowly put it back.
3. Pull-ups: Group 8-12RM×4
Wide grip and narrow grip.
Day 3 Shoulder and Abdominal Training
1, standing dumbbell lift: 10- 12rmá:3 groups.
Surrender posture, arms level with the body.
2. Standing dumbbell side lift: 10- 12rmá:3 groups.
Side, arm level, shoulder level.
3. Dumbbell lifting: 10- 12rmá:3 groups.
Similar to the previous action, the arm is placed in front of the body and perpendicular to the body.
4. Kneeling: 15-20 RM×3 group
Lie flat on the ground with your calves at a 90-degree angle, hold the ground with your hands, tighten your lower abdomen, lift your calves, and repeat after recovery.
5. Oblique abdomen: 15-20 RM×:3 groups.
Elbow touching knee (instead)
The fourth day of leg training (July and September can be combined)
1, dumbbell squat: 8- 10RM×:3 groups.
Hold dumbbells and squat down on both sides of your body.
2. Dumbbell scissors squat: 8- 10rm×3 group
Lift the dumbbell sideways, with the other foot forward, and ride a dragon step.
3. Sprint: 50m× 4 times
The fifth day of the second and triceps training.
1, flexion and extension of one arm behind the neck in sitting position: 8- 10RM×:3 groups.
Arms straight, forearms bent back, recovered and repeated.
2. Prone arm flexion and extension: 8- 10rm×3 group.
Hold the table with one hand, lean forward, the other arm is flush with the body, and the forearm is retracted. Repeat.
3. Squat bend: 8- 10rmá:3 groups
The big arm is close to the inner thigh, the other hand holds the knee and lifts the forearm.
4. Bending of standing dumbbell hammer: 8- 10rm×3 groups
When the upper arm is stationary and the lower arm is lifted horizontally, the dumbbell rod is vertical to the ground.
5. Alternate bending of dumbbells in sitting position: 8- 10rm×3 groups.
Palm up, lift forearm, put it down and lift it again.
Healthy food: coarse-grain boiled potatoes, corn oatmeal, apples, oranges, peaches and fragrant juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Generally speaking, the rest time between groups is to increase muscle mass for 30-60 seconds, increase absolute strength for 60- 180 seconds, shape muscle lines for 10-30 seconds and reduce fat for 60- 180 seconds.
Breathing: Exhale when exerting force.