One-week plan:

Day 1 Chest and back

Warm-up in bench press 1 ~ 2 groups

Dumbbell bench press 20RM×3

Dumbbell bird 20RM×3

Butterfly machine (or horizontal chest pliers) 20RM×3

Roman Chair Upright (or Hard Pulled) 20RM×3

Barbell rowing 30 m× 3

Rowing in a sitting position (or rowing with dumbbells raised by one arm) 20RM×3

Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.

The next day, legs, buttocks, aerobic

Squat 30 times to warm up without weight

Squat 30RM×3

Lunge 25m× 3

Lift the heel 20RM×3.

Two-strand bending is 25RM×3.

Rear swing leg 25RM×3

Run for 30 to 40 minutes.

Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.

On the third day, the abdomen was aerobic.

warm up

Leg-bending sit-ups (or legs on a stool) 30RM×3

Support leg lift (or sitting leg lift) 25RM×3

Support leg lifting swivel (or sitting leg lifting swivel) 25RM×6 (3 groups left and right)

Bearing rotary joint 50RM×3

Run for 30 to 40 minutes.

Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training.

On the fourth day, chest and arms

Warm-up in bench press 1 ~ 2 groups

Upward inclined bench press 20RM×3

Upward inclined bird 20RM×3

Butterfly machine (or horizontal chest pliers) 20RM×3

Push shoulder 25RM×3

Double-ended bending 25RM×3

The flexion and extension of the back arm of the single arm neck is 20RM×3.

Key points: After training, do more stretching of arm muscles to prevent lumps.

Day 5 Legs, Hips, Aerobic

the same

On the sixth day, the abdomen was aerobic.

the same

Rest on the seventh day, or do aerobics, swim, climb mountains, play badminton, etc.

Conclusion: Don't use too light weight. For example, if you can bench press 25 times with a barbell of 15 kg and push it 25 times with a barbell of 10 kg, it won't do any exercise at all. Doing the last few times in a group of 25 times will be very laborious. You can't do it 25 times with a heavy object that can do it 35 times. Don't be too heavy, so that the action is deformed, the whole body borrows and so on. Girls in particular are not strength or figure, but lines. If it is laborious, such as lunge, you can hold a few kilograms of dumbbells with your bare hands or hands. The rest time between groups should not be too long, just 45 ~ 60 seconds, remember. Experience more action, slow is better than fast. Do more stretching and learn yoga moves, and the lines will look good. Don't use explosive force, don't pursue weight, hehe.