Legs and calves on Monday
Thigh (biceps femoris because your equipment is not easy to practice)
1. Squat 4-6 groups (more groups were added because of light weight) 8- 12 in each group.
You put the dumbbell on your shoulder and squat. You can't squat all the time.
2.4 lunges and squats, 8- 12 in each group.
Take a dumbbell in your right hand and your left hand, stand up straight with your legs, then take a lunge with one leg, and then stand up and stand up straight with your legs. You can choose to switch your left and right legs back and forth, or you can choose one leg.
Legs: One-handed weight-bearing lift heel has 8 groups (divided into left and right legs), with 20-30 in each group.
You hold a dumbbell in your left hand, then lift your right foot without touching the ground, stand on the table and pad your feet hard up and down, 20-30 times at a time. After that, change your right hand, leave your left hand off the ground and pad your right calf. This is a group, and a * * * is eight groups.
Closed on Tuesday
Three-week back and double-headed forearm
1. There are 4 groups of 8- 12 pull-ups in each group or just started to be exhausted, and the last group should not be less than 6-8. These actions can be done on the door beam or horizontal bar.
2. Four groups of dumbbell prone rowing, 8- 12 in each group. Take a dumbbell in your right hand and your left hand, then your body basically forms an angle of 60-70 degrees with the ground, and your back is straight. Pull the dumbbell back, one up and one down. Actually, it was barbell rowing that changed it.
3. Rowing with one arm in four groups, each with 8- 12. Kneel on the stool with your left knee, hold the stool with your left hand, and your upper body is basically parallel to the ground. Hold a dumbbell in your right hand, and do vertical movement with the ground on your back (I sometimes like to do an arc). Pull your elbow as far as possible behind your back, and hold the dumbbell in your right hand after finishing a group. This is a group, a group of ***4.
Arm: 1。 Hold the dumbbell in your left hand, put your forearm (palm up) firmly on the bench, press your forearm with your right hand, move your wrist up and down, and exchange your left and right hands. Each group 15-25, make four groups.
2. Take a dumbbell in your left hand and right hand, palm down, forearm bent (a little backhand feels like two heads), remember to do wrist somersaults at the highest point, and do 4 groups, each group 15-25 (or direct pain counts as one group, I don't know how much you can do).
Thursday's breasts are three heads.
Chest: You must have a long bench.
1. dumbbell bench press, 8- 12 times in 4 groups in each group (the number can be reduced if the strength is not good). You sleep on the bench, hold the dumbbell with both hands and push it up and down. Be careful not to lift your hips and keep your shoulders close to the bench.
2. Inclined dumbbell bench press, 8- 12 times in 4 groups in each group. You find a small table, about 30 -40 degrees. You put your feet on one end of the bench, and then lie on it and do reclining bench presses.
3. Dumbbell flying birds (tilt dumbbell flying birds, that is, flying birds with stools on the table, which can be used in the next exercise) 4 groups of 8- 12 times. You put the stool flat, hold a dumbbell in each hand, and lie on the stool to do chest expansion exercises. Pay attention to let go completely when opening, and clamp your chest hard when tightening. Here, your elbow should be slightly bent at an angle of about 120 degrees.
Three heads: (There are too many actions, I'll introduce you to two commonly used ones) 1. France selected 4-6 groups, each group was 6- 12 times.
You hold the dumbbell in both hands, then put the dumbbell behind your head, and keep sitting. The big arm makes a 90-degree angle with the ground, and the small arm bends hard, pushing the dumbbell up and then putting it down. The key point is to straighten completely when pushing up and lower completely when putting down.
2.4 groups of prone dumbbells, 6- 12 each.
Your left knee kneels on the stool, your left hand supports the stool surface, your body is parallel to the ground, your right hand holds the dumbbell, your right arm tries to hold the armpit, and then your fist moves forward in a pendulum motion. Pay attention to the slow speed and control it well.
Scapula of trapezius muscle on Friday
shoulder
1 4 groups of sitting dumbbells are recommended, each group is 6- 12.
Just sit, take a dumbbell in each hand, put the dumbbell on your shoulder, push it up, then put it back on your shoulder and push it again. There are many points in this action, which can be done for the time being.
2.4 groups of vertical dumbbell rowing, each group 6- 12.
You stand up straight, hold a dumbbell in your right hand and left hand, fists facing each other, then try to put down the dumbbell, control it, then slowly put it down and pull it up again.
3.4 groups of sleeping birds, 6- 12 in each group.
The knees are slightly bent, and the upper body is parallel or slightly higher than the ground. Take a dumbbell in each hand, and the angle between the elbows is 120- 130 degrees, so as to perform the bird's movements.
4.4 groups of upright birds, 6- 12 in each group (not required)
Stand up straight, knees slightly bent, hold a dumbbell in each hand, palms facing each other, elbows at an angle of 120- 130 degrees, and then open your arms and pose as a bird.
6 groups of trapezius muscle, each group 12 (your dumbbell is light, do more)
You hold a dumbbell in one hand, put it vertically in the middle of your pants, shrug your shoulders at the earlobe and do it back and forth.
Rest on Saturday
Repeat leg training on Sunday.
As for the choice of weight, you initially suggest using the lightest one, and make the movements standard first, otherwise the movements will not achieve the desired effect if they are deformed.
You will gain 2.5 kilograms after half a month's practice, and 5 kilograms after two months at most, and so on, step by step.
May you have your ideal figure as soon as possible!