Training steps:
Warm up (10~ 15 minutes).
Warm-up can make the body into a state of exercise, greatly reducing the probability of injury. We can jog 800~ 1000 meters, and then do some proper stretching to reduce muscle adhesion. Such as arm vibration, chest expansion, leg press, shoulder pulling, etc. Another way is to do a lightweight somersault (also called lifting the bell to the chest), which uses almost all the muscles of the whole body and can achieve full warm-up.
2. Strength training.
Strength training is generally repeated 8~ 12 times (girls can locate it at 12~ 15 times), and new friends who are not familiar with movements can choose barbell bars and other lighter weights. Strength training is divided into upper limbs and lower limbs, and it doesn't need much action. Try to choose antagonistic muscle groups to practice, and rest between groups for 30~60s.
3. Upper limb exercises.
Flexion and extension of neck and back arm: 12~ 15, one group, three groups, weighing about 10~ 15 kg, mainly exercising triceps brachii and deltoid muscle. Straight arm bending: 8~ 10 group, do 4~6 groups, use barbell bar, mainly exercise biceps brachii, but also help abdominal muscles.