Choose at will: jump rope, run, climb stairs, squat and stand up, etc.
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 15 minutes, run for 5 minutes, jog 15 minutes.