Choose at will: jump rope, run, climb stairs, squat and stand up, etc.
2 strength movement
On the first day, the target muscle: chest, action: 6 groups of flat dumbbell flying birds, 5 groups of flat dumbbell bench press, push-ups: 6 groups of X do their best.
The next day, the target muscle: back, action: 7 groups of single-arm dumbbell rowing, 5 groups of inclined dumbbell rowing and 6 groups of straight leg hard pulling.
On the third day, the target muscles: shoulders, movements: dumbbell lifting 5 groups of x8, bird bending 5 groups of x8, dumbbell lifting before one arm: 5 groups of x8, rowing upright: 5 groups of x8.
On the fourth day, the target muscles are: Brachial II and Brachial III, and the movements are: dumbbell alternating flexion 3 groups, concentrated flexion 3 groups, chest single arm flexion 3 groups, narrow bench press 3 groups, elbow flexion 3 groups and elbow flexion 2 groups.
On the fifth day, the target muscles: legs, movements: 3 groups of scissors squats, 4 groups of one-leg squats, 2 groups of frog jumps, 3 groups of leg lifts and 3 groups of supine hip lifts.
On the sixth day, target muscles: back, waist and abdomen, movements: pull-ups 2 groups x exhaustion, single-arm dumbbell rowing 3 groups x8, curved dumbbell rowing 3 groups x8, straight leg hard pulling 3 groups x 12, belly rolling 2 groups x exhaustion, and bell lifting 3 groups x 12.
Exercise for 6 days and take a day off.
3 Aerobic exercise, choose the following exercise at will, do enough aerobic exercise for 10 minutes, feel hard to persist, and slow down if you can't persist. The time is 10-20 minutes.
A climb stairs, b jog, c jump rope, d race, e run in place.
If today is the leg exercise day, you can do dumbbell squat, dumbbell step squat and dumbbell rub bath, with 4 groups each, and each group has 8- 12RM training intensity.