1. Warm up before each exercise, choose simple aerobic exercise, and exercise for 5- 10 minutes to make your body sweat a little.

2. There is a sequence of exercises, so I should exercise in the order in which I write my plan. After exercising one movement, I will exercise the next movement. For actions that are separated from each other, the left group and the right group count as a complete group, and each group counts as one.

3. Exercise time: 1- 1.5 hours.

4. Aerobic exercise, choose the following exercise at will, have the feeling of hard persistence, and slow down if you can't persist. Time is 50-60 minutes.

A climb stairs, b jog, c jump rope, d walk, e run in place, and you can do it once after leg training.

This plan was carefully worked out by our coach according to your question. Please read carefully and come to me if you don't understand.

If you don't know how to do something, you can come to our coach.

The first day:

Do it at home or at work

Anti-neck flexion and extension 5 groups x30 breaks between groups 1 min.

Anti-cervical scoliosis: 5 groups, 30 times, rest between groups, 1 min.

Prone neck flexion and extension 3 groups x30 breaks between groups 1 min.

chest

If you feel strong, you can do anything you want.

You can find me to adjust the place that is not suitable for you.

Flat barbell bench press with wide grip for 3 groups x 18 times, and rest for 2 minutes between groups.

The upward barbell bench presses 3 groups x 18 times, and the rest between groups is 2 minutes.

Parallel bars arm flexion and extension (lower chest) 3 groups X group try to rest for 2 minutes.

There is no condition or the practice of omitting this action can't be completed.

Three groups of upward inclined dumbbell birds x 18 times, with a rest of 2 minutes between groups.

Flat dumbbell bench press for 3 groups x 18 times, and rest for 2 minutes between groups.

Flat x 18 times, rest for 2 minutes between the three groups of dumbbell birds.

3 groups of rally birds x 18 times, with 2 minutes rest between groups.

Push-ups: Try to rest for 2 minutes between 3 groups and X group.

If you can't do this move, switch to the next one.

When the last action is completed, this action is exempted.

Bend your knees and push-ups, 3 groups, and try to rest for 2 minutes between group X.

Hanging knees and lifting legs, 3 groups, X tries to rest for 2 minutes between groups.

Try to rest for 2 minutes between 3 x groups in abdominal roll group.

The next day:

hardworking

The front neck pull-ups were divided into three groups. X try to rest for 2 minutes between groups.

If you can't do this step, use the next step and add 3 groups.

The upper cervical spine of the three groups was pulled down x 18 times, and the rest between the groups was 2 minutes.

The barbell rowed upright for 4 groups x 18 times, with a rest of 2 minutes between groups.

Straight leg hard pull 4 groups x 18 times, and rest 2 minutes between groups.

Dumbbell bent down and lifted unilaterally for 4 groups x 18 times, with a rest for 2 minutes between groups.

Stand at attention, lift pull-ups for 4 groups, and rest for 2 minutes between groups x 18 times.

Goats stand up for 4 groups x 18 times, and rest for 2 minutes between groups.

Sitting posture, leg lifts, 3 groups, X tries to rest for 2 minutes between groups.

Bend your knees and roll your abdomen in 3 groups. X try to rest for 2 minutes between groups.

The third day:

triangular

Dumbbell lift 3 groups x 18 times, and rest 2 minutes between groups.

Sit on the dumbbell and lift 3 groups x 18 times, and rest for 2 minutes between groups.

Standing posture, lifting barbells in front of the neck for 3 groups x 18 times, and taking a rest for 2 minutes between groups.

Rowing with standing barbell for 3 groups x 18 times, with a rest of 2 minutes between groups.

Standing posture, unilateral dumbbell lift, 3 groups, x 18 times, rest for 2 minutes between groups.

Stand with one arm puller and lift 3 groups x 18 times, and rest for 2 minutes between groups.

Bend down and lift one side of the tensioner for 3 groups of x 18 times, and rest for 2 minutes between each group.

Bend over and lift the dumbbell side horizontally in two groups, and rest for 2 minutes x 18 times between groups.

Hanging knees and lifting legs, 3 groups, X tries to rest for 2 minutes between groups.

Try to rest for 2 minutes between 3 x groups in abdominal roll group.

The fourth day:

Biceps biceps brachii triceps brachii

Alternately lift dumbbells and bend 3 groups x 18 times, and rest for 2 minutes between groups.

The standing barbell bends 3 groups x 18 times, and the rest between groups is 2 minutes.

Sitting posture, one-arm dumbbell concentrated bending, 2 groups, x 18 times, rest for 2 minutes between groups.

The dumbbell bent alternately in standing position for 2 groups of x 18 times, and the rest between groups was 2 minutes.

Sit in the barbell priest's chair and bend 2 groups x 18 times, and rest for 2 minutes between groups.

Parallel bars arm flexion and extension (triceps brachii) x 18 times in 3 groups, with a rest of 2 minutes between groups.

Two groups of flat barbell bench press with narrow grip x 18 times, and rest for 2 minutes between groups.

Three groups of supine barbell arm flexion and extension x 18 times and rest for 2 minutes between groups.

X 18 flexion and extension of the back arm in the two groups, with a rest of 2 minutes between the groups.

Press down two groups of x 18 times with a vertical tension machine, and rest for 2 minutes between each group.

The cervical dorsal arm of one-arm dumbbell flexed and stretched for 2 groups x 18 times, and the rest between groups was 2 minutes.

The two groups rolled their wrists x 18 times with a 2-minute break between groups.

Hanging knees and lifting legs, 3 groups, X tries to rest for 2 minutes between groups.

Try to rest for 2 minutes between 3 x groups in abdominal roll group.

Day 5:

leg

Four groups squatted freely behind the neck x 18 times, and the rest between groups was 2 minutes.

The frog leaping 4 X group tried to rest for 2 minutes between groups.

Smith squats for 4 groups x 18 times, with 2 minutes rest between groups.

Four groups of prone apparatus, legs bent, x 18 times, with a rest of 2 minutes between groups.

After 45 degrees, push 4 groups of x 18 times, and rest for 2 minutes between groups.

Lift heel, sit, 4 groups, x 18 times, with 2 minutes rest between groups.

Leg flexion and extension in sitting position for 4 groups x 18 times, and rest for 2 minutes between groups.

Smith stood on tiptoe, 4 groups, and rested for 2 minutes x 18 times.

Sitting posture, leg lifts, 3 groups, X tries to rest for 2 minutes between groups.

Bend your knees and roll your abdomen in 3 groups. X try to rest for 2 minutes between groups.

Day 6: Repeat once a week on the first day and twice a week on the second day.

Day 7: Rest

In order to achieve the fitness goal scientifically and safely, we should first pay attention to strength exercise, aerobic exercise, reasonable diet and living rules, and more importantly, make a fitness plan that suits us. There are many details that will affect the realization of fitness goals. We should make timely adjustments in the process of fitness to ensure that the fitness goal can be achieved.

I am a fitness instructor with 9 years of exercise and 7 years of experience as a fitness instructor. I hope to help fitness enthusiasts in more aspects and achieve their goals smoothly. You can talk to me more about fitness. I wish you a happy fitness.