The cycle is 7 days.
The first day. Practice chest. Barbell bench press The upper inclined plate of dumbbell is bench press. Bend and stretch with the arms of the parallel bars. Do 3-5 groups for each movement. Do 7- 15 in each group. Take a break for a minute.
The next day. Triceps training is tiring. The back arm of the dumbbell bends and stretches. And the tensioner is depressed. There is also a recumbent push and grip. Flexion and extension of forehead and upper arm in supine position.
The third day. Back training. Bend over the barbell and slide the boat. Pull down the chest of the harness. Pull down the front of the tensioner neck. Pull the boat in a sitting position. Pull-ups
The fourth day. Leg training. Do barbell squats with a squat rack. Legs bent. Leg lifts. Step training. Most leg training requires a lot of weight to complete. Better find someone to protect you. To prevent the movement from being deformed and injured.
The fifth day. Shoulder. Flat lift before dumbbell. Dumbbell side lift. Bend down and lift the dumbbell horizontally. Push the dumbbell in front of the neck. Or the front of the neck of a barbell.
Day six. Abdomen. The rotation of the lower inclined plate in sit-ups. Grab the crossbar and raise your legs. The frequency of the abdomen is between 20 and 30. Do 4-6 groups. You can also take some heavy objects.
This is generally a training cycle for semi-professional enthusiasts. If you can only go three times a week, you can. The first chest and triceps exercise/the second back and biceps exercise/the third leg and shoulder exercise. The abdomen can be inserted into any movement. But don't practice with your legs and chest. .
This is the recipe.
Breakfast. . It is yogurt (no excess fat content, which helps digestion), 2 slices of whole wheat bread (no fat, no sugar and no correct calories) and a boiled egg.
Chinese food. . What must be remembered is the principle, everything that has been bombed. A small portion of rice (about 200 grams, adjusted as needed) and a proper amount of vegetables (the main source of vitamins, which helps to improve immune function). A small portion of chicken breast. Or lean beef (weight about 100g).
Dinner. . A cup of skim milk powder (fat-free sleep aid). An egg. A large portion of vegetables (all kinds of vegetables can weigh about 400 grams). You can use cereal instead of skim milk powder. oaten
Eat a medium-sized banana or apple between breakfast and lunch (commonly known as longevity fruit! Haha)
Eat cereal or bananas between lunch and dinner. Cereals contain more calories than bananas.
You can choose to eat fruit or not to eat fruit before 1 hour according to your preference before going to bed.
In addition, it is good to control the running time at 30 minutes. Use 70-80% of your maximum heart rate, which is about 140 times per minute. Warm up and relax 50% in the first 2 minutes and 50% in the last 2 minutes, which is about 100.
The recipe and training plan given to you can be adjusted according to your own situation. Finally, I wish you success. . .