Notes on serial number item method measurement

1, the treadmill walks slowly for 5- 10 minutes (4-5 gears), then runs for 10-20 minutes (5-8 gears), and then walks slowly 1 minute for 20-30 minutes.

2, press the calf to relax your feet on the inclined plate, lean forward and stretch each leg for 30 seconds.

3. Practice your arms and back, lift the barbell while lying down, and choose the weight according to your bearing capacity (I am 5KG). Lie flat with your feet on the ground, raise your hands to about 30CM wider than your shoulders, and lift the barbell to your chest. When the barbell is put down, my hand is at a 90-degree angle. Keep the balance, lift three groups, the first two groups have 30 strokes, and the last group has 5- 10 strokes.

4. Practice your arms and back, lift dumbbells when lying flat, and choose the weight according to your ability (I am 5KG). Lie on your back with your feet on the ground, and raise your hands to about 30CM wider than your shoulders. My hands are at a 90-degree angle when the dumbbell is pulled to the sides. Lift it above the chest again, and lift it in three groups in balance, with 30 strokes in the first two groups and 5- 10 strokes in the last group.

5. Practice your back, stand and lift the barbell, choose the weight according to your bearing capacity (I am 5KG), stand with your body stretched forward, your feet slightly open at shoulder width, your back clamped, your hips slightly tilted, hold the barbell with both hands, push forward, and then retract your back. Give three groups, the first two groups have 40 strokes and the last group has 5- 10 strokes.

6, practice shoulders, stand and lift barbells, and choose the weight according to your own ability (I am 5KG). Stand up straight, feet slightly wider than shoulders, head slightly forgotten to lean forward, lift the barbell back, and then lift it back. Give three groups, the first two groups have 30 strokes and the last group has 5- 10 strokes.

7. Leg exercises: hold your chest with your hands in the same place, with your waist straight, your feet slightly wider than your shoulders, and then stand up after squatting. Squat for 3 groups, with 40 times in the first 2 groups and 5- 10 times in the last group.

8, waist exercises, sit-ups, chest with both hands, lying flat, waist strength, upper body slightly lifted, not all three groups, the first two groups are 30, and the last group is 5- 10 more.

9. Relax. Lie on your back on the yoga ball and relax. 30 seconds

10, relax yourself and relax your feet and waist according to yourself.

1 1. You can choose other aerobic activities according to your physique, such as yoga, cycling, dancing and aerobics.

Note: This form is only based on personal training content. If there are any mistakes, please point them out. I appreciate it. . .