If you exercise, you should supplement protein powder and drink soybean milk. Remember to eat eggs, not yolk. It's no problem to practice.
This is the training plan. It is important to remember to stretch after you finish.
I. Training Plan
1. Warm-up before exercise: Aerobic boxing until the body sweats slightly, and the time is about 5~ 15 minutes. Summer can be shortened.
2. Cardiopulmonary function and aerobic fat training plan:
A Cardiopulmonary function training: First, high-intensity running or cycle training is about 15 minutes.
B fat burning training: moderate intensity aerobic training for more than 45 minutes. 4 to 5 times a week, preferably after strength training.
3. Resistance training: 3 times a week, training every other day.
First time: chest, arms and abdomen
Target muscle
behaviour
space
Group count
musculus pectoralis major
1. Push-ups
exhaust
1 group
2. supine dumbbell press
8RM— 15RM
quadruplet
3. Dumbbell bird lying on its back
8RM— 15RM
quadruplet
4. High push-ups
8RM— 15RM
quadruplet
triceps brachii
1. One arm flexion and extension at the back of dumbbell neck
8RM— 15RM
trio
2. Dumbbell arms bend and stretch behind the neck
8RM— 15RM
trio
3. supine dumbbell arm flexion and extension
8RM— 15RM
trio
4. Back posture and reverse flexion and extension
8RM— 15RM
trio
biceps brachii
1. Arms bent
8RM— 15RM
trio
2. Hammer bending
8RM— 15RM
trio
3. Single-arm concentrated bending
8RM— 15RM
trio
abdomen
1. Lie on your back and abdomen.
exhaust
1 group
2. Dumbbell belly roll
exhaust
1 group
Put your legs on and tuck in your abdomen.
exhaust
1 group
4. Dumbbell side curve
8RM— 15RM
quadruplet
The second time: back, shoulders and abdomen
Target muscle
behaviour
space
Group count
hard-working
1. Dumbbell rowing
8RM— 15RM
quadruplet
2. One-handed dumbbell rowing
8RM— 15RM
quadruplet
3. Dumbbell shrug
8RM— 15RM
quadruplet
push-up
8RM— 15RM
quadruplet
5. Birds on their stomach
8RM— 15RM
quadruplet
shoulder
1. Dumbbell Push
8RM— 15RM
trio
2. dumbbell side lift
8RM— 15RM
trio
3. Sit down and lift sideways.
8RM— 15RM
trio
4. Raise the dumbbell horizontally in front of one arm
8RM— 15RM
trio
abdomen
1. Lie on your back and abdomen.
exhaust
1 group
2. Dumbbell belly roll
exhaust
1 group
Put your legs on and tuck in your abdomen.
exhaust
1 group
4. Dumbbell side curve
8RM— 15RM
quadruplet
The third time: legs and abdomen
Target muscle
behaviour
space
Group count
quadriceps femoris
biceps femoris
1. Dumbbell Squat
8RM - 12RM
quadruplet
2. Dumbbell Squat
8RM - 12RM
quadruplet
Step 3 bend your legs with a prone dumbbell
8RM - 12RM
quadruplet
4. Dumbbells on the stool
8RM— 15RM
quadruplet
Leg muscles
1. Stand on one leg and lift your heels.
8RM— 15RM
quadruplet
abdomen
1. Lie on your back and abdomen.
exhaust
1 group
2. Dumbbell belly roll
exhaust
1 group
Put your legs on and tuck in your abdomen.
exhaust
1 group
4. Dumbbell side curve
8RM— 15RM
quadruplet
4. Stretching after exercise: Focus on stretching and relaxing the trained muscles.