(Go back to the dormitory or do strength after work at night, and go running in the playground or community after work)

Warm-up before chest training is very important, mainly to warm up rotator cuff muscles to prevent shoulder injuries. The warm-up of rotator cuff muscles can refer to my article "Family Fitness-Shoulder Training". When this chest and back training is stress-free, it can be upgraded to super group training. I'll talk about this training later)

Kneeling push-ups: 3 groups (pectoralis major, deltoid, triple head) (some girls may have wrist pain and fragile joints when doing this, so they should wear wrist pads)

Group 1: exhausted (so exhausted that I can't get up)

Rest for 2-3 minutes.

Group 2: Exhausted

Rest for 2-3 minutes.

The third group: exhausted.

Dumbbell straight leg hard pull: 3 groups (hamstring muscle group, lower back width, erector spinae, gluteus maximus)

(This action should be slow. 2 seconds, 1 second to get up)

Use two mineral water bottles filled with sand to simulate dumbbells for training. Of course, I will add a weight to those who have dumbbells. I will only give you a model of weight selection, and adjust my weight according to my physical strength. )

The point of this action is to straighten your back! Keep your back straight! It's ok if the weight is small. If the load is heavy, bending over to "pull the turtle" will do great harm to the waist.

Group 1: 15 times (5-pound dumbbell)

Rest 1 min

Group 2: 20 times (10 pound dumbbell)

Rest 1 min

Group 3: Exhausted (slight back pain) (10 pound dumbbell)

Go to the playground or community for 30 minutes. It would be better if there was a treadmill. Prepare a P3 and run 9~ 10 songs.

Note: Considering that most girls are in poor health, if running knees can't stand it, I suggest adopting the strategy of alternating brisk walking and jogging. For example, brisk walking 10 minutes for jogging for 5 minutes, or brisk walking 10 minutes for jogging 10 minutes. In short, brisk walking and jogging can be done alternately, which can not only maintain the heart rate, but also play a good role in reducing fat. Upgrading this training method is actually the intermittent training of HIIT.