Monday: chest and back training

Take a dumbbell in each hand. After clenching, slowly squat down. Put the dumbbell shoulder-width on the ground. Hold the dumbbell tightly with both hands, and then do push-ups with these two points as support points. Pay attention to control dumbbells with the whole upper arm and don't let them roll. The purpose of this is to make you do push-ups with load, which is conducive to increasing the upper body circumference. This action should be done in six groups, with as many times as possible in each group. The rest between groups is common.

There is only one movement in dumbbell back training, that is, lifting dumbbells with both hands and paddling. Specific actions are as follows:

Hold two dumbbells in both hands and stand perpendicular to the ground, with your feet shoulder-width apart, and then slowly lean down so that your back is almost parallel to the ground. Hold the dumbbell with your arms hanging naturally, palms facing each other, and then slowly lift the dumbbell with the strength of your back (similar to rowing). In the process of lifting, the big arm should be close to the sides of the body, the waist should be stable, and don't shake up and down. The elbow joint is raised on the arm, and the arm and back are on the same plane. Keep it for a moment.

This action is divided into 6 groups, each group 12, and the rest time between groups is 60 seconds.

Tuesday: shoulder training.

1. Hold a dumbbell in each hand and naturally hang it at your sides, palms facing each other, feet shoulder width apart. Lift the dumbbell up slowly with the strength of your shoulders. When lifting, the elbow joint will bend at an angle of 120 degrees with the big arm, which means that the whole arm is on a horizontal plane. Just mention the position parallel to the shoulder. At this time, two dumbbells are in front of your body, not your body.

Do this action in 4 groups, each group 10 to 12, and rest for 60 seconds between groups.

2. Lift the dumbbell vertically above your head with both hands, with your arms straight, your palms together (the dumbbells are also together at this time), and your feet are shoulder width apart. Then slowly lower the dumbbell vertically under the control of the shoulder muscles. In the process of lowering, the wrist is rotated to make the palm forward, the arm is lowered parallel to the ground, and the arm is lowered perpendicular to the ground, that is, the arms form a 90-degree angle and hold for a moment, and then slowly lifted under the control of the shoulder, and the wrist is rotated to reach the initial state. Repeat this.

Do this action in 6 groups, from 10 to 12 in each group, and rest for 90 seconds between groups.

Wednesday: Take a day off and jog outdoors for 20 minutes.

Thursday: arm training.

Hold the dumbbell in both hands and hang it on the side, palms forward, feet shoulder width apart, arms close to the body, elbow joint as the axis, biceps brachii forcibly lift the dumbbell slowly with the forearm and bend it, pay attention to the wrist joint, only move the elbow joint, bend until the dumbbell is close to the shoulder, slowly lower it to the origin, and repeat this process.

This action is done in 6 groups, and there is no 10 to 12, and there is a rest for 40 seconds between groups.

Friday: leg training.

The training action is relatively simple, and the feet are slightly wider than the shoulders. Put two dumbbells on your shoulders, then keep your upper body upright, slowly squat down until your thighs are parallel to the ground, pause for 5 seconds, then stand up slowly and repeat this process.

This action is done in 4 groups, each group has about 20, and the rest between groups is 90 seconds.

Saturday: Try doing some sit-ups or just jogging outdoors for 20 minutes.

Sunday: Take a day off and don't do any strength training that will damage your physical strength.

The above is the fitness plan I recommend to you. This exercise is both practical and simple. You should stick to it for a long time and match it with a nutritious diet. In other words, protein should be supplemented enough every day, such as eggs, beef, milk, fish, chicken and other substances. Then, the last thing is to ensure 8 hours of sleep every day, go to bed early and get up early. Because people secrete growth hormone during sleep, sleep is very important for growing muscles and strengthening the body.