1. Vertical recommendation

Hold the dumbbell with both hands and bend it at both sides of your body. The dumbbell is shoulder height. Keep your palms forward (don't keep your palms facing yourself) and lift your arms vertically upward. Repeat 30 times as a group, with an interval of 1-2 minutes between two adjacent groups, and rest for 3-5 minutes after completing three groups.

2. Lift the bell vertically and push it horizontally.

Hold the dumbbell with both hands, perpendicular to the sides of the body, palms backward, lift the bell to chest height, push it out horizontally, keep your arms straight, and slowly put it down, 30 times as a group, with an interval of 1-2 minutes between two adjacent groups, and rest for 3-5 minutes after completing three groups.

push-up

This action should be standard and keep your body posture. 15 times is a group, and the interval between adjacent groups is 1-2 minutes, and the interval between other three groups is 3-5 minutes.

4. Back push-ups

Put your hands behind your back, your back to the ground, bend your arms and keep your body posture. The reason is the same as push-ups. 10 times is a group, the interval between adjacent groups is 1-2 minutes, and the other three groups are 3-5 minutes.

5.30 sit-ups.

Put your head in your hands, horizontally downward, fix your feet (you can push some furniture or get stuck somewhere), and use your waist strength to make your upper body vertical. Complete 30 groups at a time, and the interval between the two groups is 2-3 minutes, and complete 3 groups.

Incremental scheme

1. According to individual ability, draw up the initial value of each group of actions.

2. Don't extend the rest time between adjacent groups and adjacent sports.

3. Five days is a cycle, and the number of actions in each group is increased by 1-5 times from the initial value.

4. Finish for 5 consecutive days and rest for 2 days. Repeat the cycle in the second week, taking the number of actions on the last day of the previous cycle as the initial value of the new cycle.

Matters needing attention

1. Ensure sleep, have a normal diet for three meals, and appropriately increase soy products, dairy products and crude fiber meat in the diet.

Persistence is the most important thing. Don't be eager for quick success and instant benefit, blindly increase the quantity.

3. Do 5-8 relaxation exercises after exercise every day, shake, gently knead, burn or smear with warm water.

4. Muscle soreness occurs in the early stage, so it is necessary to maintain the amount of exercise. After the first cycle, symptoms can be alleviated and strength can be significantly improved.

The landlord wrote very carefully, so let's give points as appropriate.