The first rule of the exercise weight loss plan is to warm up for 8- 10 minutes before each training.
First training
Chest/Back/Leg/Shoulder/Abdomen (20min)+30min (Treadmill)
(Low intensity) Sitting posture chest push [2*20] (low intensity) Power pull-ups (width) [2*20] (low intensity) Sitting posture kicking exercise [2*20]
(Low-intensity) Sit on your back, bend your knees, and tuck in your abdomen by pushing [2*20] in front of your neck (low-intensity).
Fitness and weight loss
The second training
Back/Leg/Chest/Shoulder/Abdomen+Cardiopulmonary Function 2 km (Bicycle 8)30 min (Multifunctional Device)
(Low intensity) Pulling down in front of the pulley neck in sitting position [2*20] (low intensity) Smith Squat [2*20] (low intensity) Smith Flat Chest Push [2*20]
(low strength) shoulder pressure [2*20] (low strength) bench pressure [2*20] from both ends.
The third training
Leg/chest/back/shoulder/abdomen+aerobic training for 45 minutes (bike 5)
(Low intensity) Smith Squat [2*20] (low intensity) Sitting posture apparatus chest push [2*20] (low intensity) Sitting posture rowing apparatus (low intensity)
[2*20]
(Low intensity) Sit with dumbbell press [2*20] (low intensity) Barbell twist [2*20] (low intensity) One-sided dumbbell lift.
The fourth training
Chest/Back/Legs/Shoulders/Abdomen+Cardiopulmonary Function 2 km (8 for bicycles)+30 minutes (for treadmills)
(Low intensity) Sitting posture chest push [2*20] (low intensity) Power pull-ups (wide) [2*20] (low intensity) Sitting posture kicking.
[2*20]
(low intensity) barbell neck pressure [2*20] (low intensity) supine, knees bent, abdomen closed.
Fifth training
Back/Leg/Chest/Shoulder/Abdomen+Cardiopulmonary Function 2 km (Bicycle 8)30 min (Multifunctional Device)
(Low intensity) Pulling down in front of the pulley neck in sitting position [2*20] (low intensity) Smith Squat [2*20] (low intensity) Smith Flat Chest Push [2*20]
(low strength) Sit on the shoulder and press [2*20] (low strength) Sit on the stool from both ends.
Sixth training
Legs/Chest/Back/Shoulder/Abdomen+Multifunctional Equipment for 50 minutes
(Low intensity) Smith semi-squat ([2*20] (low intensity) sitting posture apparatus chest push [2*20] (low intensity) sitting posture rowing apparatus (low intensity)
[2*20]
(Low intensity) Sit with dumbbell press [2*20] (low intensity) Barbell twist [2*30] (low intensity) One-sided dumbbell lift [2*20]
Seventh training
Chest/shoulder/triceps brachii/back of thigh/abdomen+heart and lung 1 km (treadmill 3)+30 minutes (multifunctional equipment)
(low intensity) flat barbell chest push [2*20] (low intensity) flat dumbbell chest push [2*20] (low intensity) sitting dumbbell push [2*20] (low intensity) dumbbell arm flexion and extension [2*20] (low intensity) leg bending exercise [2*20] (low intensity rear stand [2
Eighth training
Back/leg/biceps/flank+heart and lung 1KM (treadmill 3)+ (bike 5) for 30 minutes.
(Low intensity) Pulling down 【 2*20 】 (low intensity) Sitting rower (low intensity) 【 2*20 】 (low intensity) Flying birds after sitting.
[2*20]
(Low intensity) Dumbbell Squat [2*20] (Low intensity) Sitting posture Bend [2*20] (Low intensity) Turn around, bend your knees and sit up straight [2*20]
Ninth training
Leg/posterior thigh muscles/triceps brachii/biceps brachii+aerobic training for 50 minutes (Multifunction 3)
(Low intensity) Smith Squat [3*20] (medium intensity) Sitting leg flexion and extension [2*20] (low intensity) Leg bending exercise [2*20] (low intensity) Sitting three-headed exerciser [2*20] (low intensity) Narrow push-ups [2*20] (low intensity) Sitting leg bending.
Tenth training
Chest/Back/Shoulder/Abdomen+Cardiopulmonary Function 2km (bicycle 8)+50min (treadmill)
(Low intensity) Flat barbell chest push [2*20] (low intensity) Flat dumbbell chest push [2*20] (low intensity) Strength pull-ups (wide)
[2*20]
(Moderate strength) Dumbbell bend your knees and pull hard [2*20] (Moderate strength) Dumbbell bend over and stroke [2*20] (Low strength) Lift your shoulders [2*20] (Low strength) Push the barbell neck forward [2*20] (Low strength) Sit on the stool from two sides [2*20]
Eleventh training
Shoulder/triceps brachii/biceps brachii/posterior femoral muscle group/lateral abdominal cardiopulmonary function 2KM (bicycle 8)
(medium intensity) dumbbell bending arm side lift [2*20] (medium intensity) sit on the barbell neck and push back [2*20] (medium intensity) supine barbell arm flexion and extension [2*20]
(Low strength) Bending rope lock single arm flexion and extension [2*20] (low strength) Bending lever arm lift [2*20] (medium strength) Sitting dumbbell single arm lift [2*20]
(moderate strength) straight leg hard pull [2*20] (low strength) unilateral dumbbell lift [2*20]
Twelfth training
Comprehensive Test Evaluation Summary +60 Minutes Aerobic Training (Multifunction 3)
Exercise and Weight Loss Plan Part II 1 Warm-up Exercise
About 15 minutes can make your body sweat slightly.
2 strength movement
Zhou: target muscle: action: number of groups: number: group X.
On Monday, the target muscle: chest, action: six groups of flat dumbbell flying birds, five groups of flat dumbbell bench press and six groups of push-ups.
On Tuesday, the target muscle: back, action: single-arm dumbbell rowing 7 groups x 12, leaning dumbbell rowing 5 groups x 12, straight leg hard pulling 6 groups x 12.
On Wednesday, the target muscles: shoulders, movements: dumbbell lift 5 groups of x 10, bird bend 5 groups of x 10, single arm lifting dumbbell: 5 groups of x 12, rowing upright: 5 groups of x 12.
On Thursday, the target muscles: Brachial II and Brachial III, movements: dumbbell alternately bends 3 groups of x8, concentrated bends 3 groups of x8, chest single arm bends 3 groups of x 12, narrow bench press 3 groups of x8, one arm neck and back arm bends 3 groups of x8, and back arm bends 2 groups of x 12.
Friday target muscles: legs, movements: three groups of scissors squat, four groups of straight knees, two groups of leapfrog, three groups of leg lifts and three groups of supine hip lifts.
On Saturday (single), the target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10, flat dumbbell bench press 3 groups x 12, belly roll 2 groups x exhaustion, belly roll 2 groups x40, bell lift side.
Saturday (double), target muscles: back, waist and abdomen, movements: pull-ups for 2 groups of X exhaustion, one-arm dumbbell rowing for 3 groups of x 10, bending dumbbell rowing for 3 groups of x 10, straight leg hard pulling for 3 groups of x 12, belly rolling for 2 groups of X exhaustion, and waist turning for 2 groups of x40, rolling.
Rest or jog for 20 minutes on Sunday, run for 5 minutes, jog for 65,438+05 minutes, run for 5 minutes and jog for 65,438+05 minutes. The point is persistence. When you think you don't have long muscles, you have to change your training methods! Now follow the practice! Gym training plan strength training 1: upper limb strength training
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