2. There is a sequence of exercises, so I should exercise in the order in which I write my plan. After exercising one movement, I will exercise the next movement. For actions that are separated from each other, the left group and the right group count as a complete group, and each group counts as one.
3. Exercise time: 1- 1.5 hours.
4. Aerobic exercise, choose the following exercise at will, have the feeling of hard persistence, and slow down if you can't persist. Time is 50-60 minutes.
A climb stairs, b jog, c jump rope, d walk, e run in place, and you can do it once after leg training.
This plan was carefully worked out by our coach according to your question. Please read carefully and come to me if you don't understand.
If you don't know how to do something, you can come to our coach.
The first day:
Do it at home or at work
Anti-neck flexion and extension 5 groups x30 breaks between groups 1 min.
Anti-cervical scoliosis: 5 groups, 30 times, rest between groups, 1 min.
Prone neck flexion and extension 3 groups x30 breaks between groups 1 min.
chest
If you feel strong, you can do anything you want.
You can find me to adjust the place that is not suitable for you.
Flat barbell bench press with wide grip for 3 groups x 18 times, and rest for 2 minutes between groups.
The upward barbell bench presses 3 groups x 18 times, and the rest between groups is 2 minutes.
Parallel bars arm flexion and extension (lower chest) 3 groups X group try to rest for 2 minutes.
There is no condition or the practice of omitting this action can't be completed.
Three groups of upward inclined dumbbell birds x 18 times, with a rest of 2 minutes between groups.
Flat dumbbell bench press for 3 groups x 18 times, and rest for 2 minutes between groups.
Flat x 18 times, rest for 2 minutes between the three groups of dumbbell birds.
3 groups of rally birds x 18 times, with 2 minutes rest between groups.
Push-ups: Try to rest for 2 minutes between 3 groups and X group.
If you can't do this move, switch to the next one.
When the last action is completed, this action is exempted.
Bend your knees and push-ups, 3 groups, and try to rest for 2 minutes between group X.
Hanging knees and lifting legs, 3 groups, X tries to rest for 2 minutes between groups.
Try to rest for 2 minutes between 3 x groups in abdominal roll group.
The next day:
hardworking
Wide hands pull-ups in front of the neck. Three groups of X try to rest for 2 minutes between groups.
If you can't do this step, use the next step and add 3 groups.
The upper cervical spine of the three groups was pulled down x 18 times, and the rest between the groups was 2 minutes.
The barbell rowed upright for 4 groups x 18 times, with a rest of 2 minutes between groups.
Straight leg hard pull 4 groups x 18 times, and rest 2 minutes between groups.
Dumbbell bent down and lifted unilaterally for 4 groups x 18 times, with a rest for 2 minutes between groups.
Stand at attention, lift pull-ups for 4 groups, and rest for 2 minutes between groups x 18 times.
Goats stand up for 4 groups x 18 times, and rest for 2 minutes between groups.
Sitting posture, leg lifts, 3 groups, X tries to rest for 2 minutes between groups.
Bend your knees and roll your abdomen in 3 groups. X try to rest for 2 minutes between groups.