1, bench press, do four groups with heavy weight, each group is 8- 12 times, and judge whether the weight is appropriate according to personal factors.
2. Push upward obliquely, four groups or parallel bars arm flexion and extension, four groups.
3, lying birds, four groups or sandwiched chest, four groups.
The next day: practice your back
1, back neck pull-ups, four groups or front neck pull-ups, four groups.
2. Rowing standing, loading, four groups or hard pulling, four groups.
3, chest pull, four groups or shrug, four groups.
Day 3: Exercise your legs.
1, squat, four groups.
2, prone legs bent, four groups.
3. Stand up, four groups.
Day 4: Practice the triceps brachii.
1, narrow bench press four groups.
2. Press the elbow down, four groups or supine arm flexion and extension, four groups.
3. Bend and stretch your arms, four groups.
Day 5: Practice biceps brachii
1, vertical arm bending, four groups.
2. One arm bending in front grip, two groups or one arm bending in back grip, two groups.
3, bar, two groups.
Day 6: Shoulder Training
1, cervical vertebra elevation, four groups.
2, recommend the neck, four groups.
3, standing birds, four groups.
4, leaning on birds, four groups.
Day 7: Reduce fat
1, sit-ups, six groups.
2, supine leg lifts, six groups.
3. Jog for half an hour.
Persistence is very important. What are you talking about relative to the future? Doing is more important than thinking! ! !