Push-ups (divided into flat, high and heavy, the principle is gradual) are generally divided into four groups.

20.25.30. 15 (the number of people in each group is the same below) or 20.30.25.20, etc. According to the situation, each group stops for 90 seconds.

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/kloc-after 0/20 seconds, change actions or push-ups, and walk in bed (with a foundation) for 3 groups of 25.30.25 l.

After 3 minutes, do back support (the specific action is to sit on the bed, press the edge of the bed with your hands, put your feet on the bench, then leave the bed with your hips, dive, support with your arms, and practice the three heads under your chest). Four groups of 20.25.25.20 can bear the weight (best).

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Then, we can make a flying bird, dive and stand according to our personal situation (if we can bend and stretch our arms), that is, hold dumbbells to expand our chest. The difference is that what we want is the effect of its contraction, making four groups12.6438+05.38+05.6438+02l.

Finally, it is an ideological action, because there is no equipment, and then subconsciously shrink your chest and clip your chest.

Back l

Our focus is on pull-ups, which is the best and most effective method. It was very troublesome at first, but as long as you stick to it, you will feel more and more fulfilled.

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It is best to use dumbbells to complete this action (why? Because the arm will swell after the pull-ups, you can practice two heads. ) make a bend, the weight should be a little heavier, and the forearm should do four groups 15.20+05. 12 (I don't know the action? Hold the dumbbell in one hand and the wrist in the other, fix it on the bench, palm up, move the wrist, and I won't say anything else.

Shoulder l

It's easy to get hurt and lose consciousness, but pay attention, he is the key.

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Dumbbell lifting 4 groups 20.25.20. 15l

The weight of four groups of side lifts 15.20.20. 15 is lighter than the above weight.

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15.20.20. 15 four groups do it alternately.

Leg l

Squats and leapfrog are the main methods, and this can be done according to your own situation.

Sit on the ground with your knees bent, fingers crossed, hands backward, palms outward. l

Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times. Abdominal l

Lie on your back, lift your legs together and perpendicular to your body. l

Exhale through your mouth, slowly move your legs down, breathe continuously for 3-4 times, then completely lower your legs and repeat for 7-8 minutes.

At the beginning, you can practice 1.3.5 in the first week, specifically, one day for chest, one day for back and one day for shoulders and legs.

In the second week, you should increase your food intake and exercise for three days, and take a day off in the middle. Then we should practice and pay attention to it. The main reason for increasing weight is that the muscles feel sore after each finish, that is, they become longer. Be careful not to strain yourself.