Make a wide grip in front of the neck and pull it up.
Do 3-5 groups
8- 12 1 group
The rest between groups is 1-3 minutes.
Relax for five minutes.
Tilt the barbell upward and bench press.
5 groups, one group 12 (it can be changed to 20 later), the quality is customized according to individuals, and the rest between groups is 1-3 minutes.
Pay attention to consistency in action.
Relax for five minutes.
Then sit still, arms bent and chest clamped.
5 groups, one group 12 (it can be changed to 20 later), the quality is customized according to individuals, and the rest between groups is 1-3 minutes.
Balance your strength with your hands (don't practice your chest muscles)
If you can't do that heavy, you can rely on the strength of your left hand.
Rest for 5- 10 minutes to completely relax the upper body.
Start doing the lower body
Recumbent load-bearing leg lifting
A group of 20 people, 5 groups with self-defined mass, rest between groups 1 minute, and rest for 5 minutes after completion.
Leg bending
A group of 20, 5 groups with customized mass, rest between groups 1 min, rest after completion1min.
Completely relax the leg muscles.
Start making X (a video, Baidu has eaten too much recently, you can watch it online or download it. Open the potato and search for the abdominal ripper X. Open this video. There is a download in the lower right corner. You can download it by installing the downloader.
Then drink salt water and rest for half an hour. Take a bath, son.
If the landlord is fat.
You can buy Amway whey protein if you can, so as not to advertise.
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