The plan is divided into a three-day cycle, because it is primary training, so there is no need for differentiation training; In addition, if you don't know the name of the action, you can directly search in Baidu pictures or videos.
The first day (recommended course):
30 push-ups +20 standing dumbbells +20 supine arms bend and stretch as a cycle, and do 4 cycles; Rest for 30 seconds between each cycle action, and rest between cycles 1 minute.
Jump rope for 20~30 minutes after completion.
The second day (weightlifting class):
Pull-ups 10 (pay attention to forehand width, don't shake your body to borrow money) +20 vertical dumbbell rowing +20 dumbbell double-headed bending as a cycle, the same four cycles, the rest interval is the same as the first day.
Run for 40 minutes after you finish.
The third day (abdominal exercises):
30 sit-ups+15 sit-ups+1 min static support is one cycle, 4 cycles, and the rest are the same as above.
There was no aerobic training on the third day.
This is a three-day cycle, step by step, pay attention to the last cycle of each action, and every action should be exhausted.
In addition, we should pay attention to eating less and more meals, try to divide the amount of three meals into 5~6 meals, reduce the intake of fine carbohydrates (such as high-sugar foods), and increase the intake of meat and eggs, which will help to increase muscle and inhibit fat growth to the maximum extent.
Don't listen to the heavyweight choices upstairs. When practicing at home, you must choose a standardized weight to do the above exercises 15 or so. I have a set of methods for reference on how to identify whether the action is standardized:
1: The body does not shake when doing the action.
2. In addition to practicing shoulder movements, other movements do not shrug and do not turn the wrist.
3. Observe the main muscle during exercise and feel it contracting.
According to the landlord's supplement, I want to explain that all the schemes I gave you were decided according to your existing equipment, except for three dumbbell movements and skipping rope, all the others were unarmed movements.
If you don't know, you can add my Baidu friend, and I can give you specific guidance on every move.