1. Warm up before each exercise, choose simple aerobic exercise, and exercise for 5- 10 minutes to make your body sweat a little.
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. The time is 10-20 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:
neck
In the anti-flexion and extension group, the rest time was 65438 0 minutes after 2 x30 times.
In the anti-cervical scoliosis group, 2 x30 times of rest between groups was 65438 0 minutes.
In the prone neck flexion and extension group, there were 2 x30 breaks between groups for 65438 0 minutes.
chest
There is a 2-minute break between groups of 3 groups of upward inclined dumbbell birds.
Parallel bars arm flexion and extension (lower chest) 3 groups X group try to rest for 2 minutes.
Flat dumbbell bench press 3 groups for 8 times, with 2 minutes rest between groups.
Flat dumbbell birds 3 groups x8 times rest for 2 minutes between groups.
Push-ups: Try to rest for 2 minutes between 3 groups and X group.
If the push-ups are not finished, do this action instead.
Bend your knees and push-ups, 3 groups, and try to rest for 2 minutes between group X.
Sitting posture, leg lifts, 3 groups, X tries to rest for 2 minutes between groups.
The next day:
hardworking
The front neck pull-ups were divided into three groups. X try to rest for 2 minutes between groups.
If there are no conditions or you can't finish this exercise, you can add one group to each action.
Straight leg hard pull 4 groups 8 times, rest 2 minutes between groups.
Fitness enthusiasts without barbells can use dumbbells instead.
Rowing with barbell upright, 4 groups, x8 times, with 2 minutes rest between groups.
Fitness enthusiasts without barbells can use dumbbells instead.
Dumbbell bend over and lift it unilaterally for 4 groups for 8 times, and rest for 2 minutes between groups.
Bend over the barbell, paddle and stand up, 4 groups, 8 times, and rest for 2 minutes between groups.
Try to rest for 2 minutes between 3 x groups in abdominal roll group.
The third day:
triangular
Lift dumbbells for 8 times in 5 groups, and rest for 2 minutes between groups.
Standing posture, single dumbbell lift, 5 groups, x8 times, with 2 minutes rest between groups.
Sit on dumbbells and lift 5 groups for 8 times, and rest for 2 minutes between groups.
Bend down and lift dumbbells, lift 5 groups horizontally for 8 times, and rest for 2 minutes between groups.
Try to rest for 2 minutes between 3 x groups in abdominal roll group.
Try to rest for 2 minutes between 3 x groups in abdominal roll group.
Day 4: Rest
Day 5:
Biceps biceps brachii triceps brachii
Sitting posture, one-arm dumbbell concentrated bending, 3 groups, x8 times, and 2 minutes rest between groups.
Alternate anti-dumbbell bending for 3 groups of 8 times, and rest for 2 minutes between groups.
Standing posture alternately hammer dumbbells to bend 3 groups for 8 times, and rest between groups for 2 minutes.
Parallel bars arm flexion and extension (triceps brachii) group 3 X groups make every effort to rest for 2 minutes.
If there are no conditions or you can't finish this exercise, you can add one group to each action.
After the arms were flexed and stretched, the two groups rested for 2 minutes.
One-arm dumbbell neck and dorsal arm flexion and extension in 2 groups, 8 times, with a rest of 2 minutes between groups.
Bend over and bend the dumbbell arm with one arm for 2 minutes.
Three groups of barbell wrist roll X try to rest for 2 minutes between groups.
Abdominal roll group 2 x try to rest for 2 minutes between groups.
Bend your knees and tuck in your abdomen. 2 X group try to rest for 2 minutes between groups.
Day 6:
leg
Dumbbell squats were performed in 4 groups for 8 times, with a rest of 2 minutes between groups.
The frog leaping 4 X group tried to rest for 2 minutes between groups.
Squat on one leg in 4 groups, 8 times, and rest for 2 minutes between groups.
Standing posture, unilateral heel lifting, 4 groups x 120 times, rest for 2 minutes between groups.
Jump in 4 groups for 50 times, and rest for 2 minutes between groups.
Abdominal roll group 2 x try to rest for 2 minutes between groups.
Day 7: Rest
In order to achieve the fitness goal scientifically and safely, we should first pay attention to strength exercise, aerobic exercise, reasonable diet and living rules, and more importantly, make a fitness plan that suits us. There are many details that will affect the realization of fitness goals. We should make timely adjustments in the process of fitness to ensure that the fitness goal can be achieved.
I am a fitness instructor with 9 years of exercise and 7 years of experience as a fitness instructor. I hope to help fitness enthusiasts in more aspects and achieve their goals smoothly. You can talk to me more about fitness, and wish you a happy fitness!