On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
Arrange 45-60 minutes of aerobic activities such as running, skipping rope and cycling on Saturday or Sunday.
Practice abdominal muscles every day. It is recommended to practice six groups of sit-ups every day, each group 12~ 15 times. Abdominal muscles lumbar abdominal muscles are difficult to practice, you have to work hard. The basic actions are as follows: @ 1. Inclined sit-ups. @2. Sit-ups and leg lifts: ... Do it twice a day, once in the morning and once in the evening, and divide it into several groups at a time. A group should do it several times gradually ...) The training should be adjusted according to its own situation, and the effective time of each training (excluding warm-up and stretching) should not exceed 1 hour. The rest between groups is 60-90 seconds, and the rest between actions is 90- 120 seconds. Protein (eggs, beef or protein powder) and carbohydrates (bread, milk, protein powder, etc. ) What is easily absorbed should be supplemented after each training.