The number of groups ranges from 8 to 12. When the weight is adjusted to 8 to 12, each group will be exhausted, and the rest time of each group will not exceed 1 minute.

Exercise muscles first (anaerobic) and then aerobic (or running)

Whether aerobic or running, the effective time to lose fat is more than 40 minutes, no more than two hours a day and no more than five days a week.

Chest: barbell bench press 6 groups

There are three groups of upper and lower inclined table presses.

Dumbbell flying bird 4 zu

Triceps brachii: 4 groups of dumbbell flexion and extension.

Narrow distance push-ups 4 groups

Dumbbell neck and back arm flexion and extension 4 groups

Legs: Squat 6 groups.

Prone leg flexion 4 groups

Heel lift 6 groups

Return: 6 groups of wide pull-ups (try to do more than 10)

Barbell bend over and row 4 groups

Sitting posture, neck pull-down (on gym equipment) 4 groups

Biceps biceps brachii: 6 groups of dumbbells bent with one arm.

Barbell bending 6 groups

Shoulder: 4 groups are recommended.

Qianpingju 4 zu

Side lift 4 group

Abdominal muscles: 6 groups of supine leg lifting.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.

The Quaker's name for Sunday

Chest and triceps brachii

the next day

Leg, abdomen

the third day

Back and biceps brachii

The fourth day

Shoulder and abdomen

Then loop