First of all, keep jogging every day. It is best to run for half an hour at 17: 00- 19: 00. Pay attention to jogging! Aerobic exercise, reducing fat, making your body fat burn, muscle lines more obvious, and many other benefits!
Then there is exercise. I suggest you don't practice every day.
Monday: biceps, pectoralis major, trapezius.
Wednesday: Triceps, latissimus dorsi (upper back)
Friday: deltoid muscle, lower back muscle (waist)
Abdominal muscles should be practiced every day
First of all, you have to understand what RM means:
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
The usual way to determine your weight is:
Trial and error
If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.
One: two muscles: standing dumbbell and bending.
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
Triceps: Prone arm flexion and extension.
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.
Three: shoulder trapezius: there are more here, because the trapezius is divided into three parts: front, middle and back!
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.
Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
Qianpingju
A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, and hang the bell in front of your legs with both hands. C. Action process: Lift the dumbbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
Four: trapezius muscle:
Shrugged
A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, with hands forward, holding barbells or dumbbells and hanging in front of your legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.
Five. Rowing with dumbbells in one arm.
As the name implies, it's just like rowing: legs slightly bend, upper body slightly leans forward (at an angle of 150 degrees with the ground), hands dumbbells naturally droop, jaws move forward, and then stroke, upper arm contracts to overlap or exceed upper body, forearm and upper arm form an angle of 90 degrees, and so on.
Sixth, pectoralis major
Dumbbell birds are divided into lying birds, upper lying birds (head is higher than hip) and lower lying birds (head is lower than hip). Attention! ! Either way, hold the dumbbell with both hands perpendicular to the ground, perpendicular to the ground! The tiger's mouth is opposite, and the elbow is slightly bent, so that the lower arm and the upper arm form an angle of 120 degrees, and then the two arms slide down along the sides with the shoulder as the axis (such as a bird flying).
If you still don't understand the meaning of the expression, search some pictures yourself or ask.
★★★★★ The action is basically introduced, and now it is the turn of the group number and frequency.
Each group is 8- 10 (weight must be 10RM) and 4-6 groups.
Abdominal muscles: The main movements are: rolling the abdomen and lifting the legs on the back is similar to sit-ups, but the calf is bent 90 degrees. Put your hands on your chest to avoid borrowing, and then roll up your body with the strength of your abdominal muscles, not your waist.
Lie on your back and lift your legs: Lie flat on the ground, keep your upper body still, leave the ground below your hips, keep your thighs and calves straight, move your thighs in the direction perpendicular to the ground, and squeeze your lower abdominal muscles!
★★★★ What I said in advance is:
Abdominal muscle training's way has the following two movements: Never mind other muscles, do two groups in succession for each movement, and do two groups of supine leg lifts immediately after belly rolling, each group 15-20. There is no need to rest between the four groups. After the completion of the fourth group, rest for 1-2 minutes, and continue to cycle the fourth group again. If you still have endurance to continue training, you can add more groups according to your own situation until your muscles are exhausted!
Answer finished, I hope it will help you.