Chest: two groups of one-arm push-ups, each group 12 (if the landlord can't do one-arm push-ups, cancel these two groups and do the following two groups);

Parallel bars arm flexion and extension group, each group is 8-12;

There are two groups (each group 15 push-ups).

Back: two groups of pull-ups, the first group exhausted, the second group not less than 8;

Simulated hard pull group 2-4: The limbs are hung upside down on the parallel bars, the waist, abdomen and lower body are relaxed, and the body is lifted to the highest level with the help of the back and arms, then relaxed and slowly returned to the original position, each group 12.

Because my training focuses on my chest and back, I will do one or two sets of sit-ups or leg lifts on the horizontal bar to exercise my waist and abdomen strength after completing the above plan every day. Sometimes I will make up one or two sets of bouncing push-ups or boxing to improve explosive power and muscle elasticity.

Maybe my plan is relatively simple, I hope the landlord can understand. At school, I suffer from lack of equipment and great learning pressure. I really don't have more time and energy to do other movements, so I usually arrange the training of my arms, shoulders and legs on weekends.

The arm can do arm flexion series (including palm up and fist up) and wrist rotation series, with 8 to 12 in each group and 3 to 6 groups. Be careful not to swing when completing the action, so as not to rely on inertia; Not too fast. 1 sec, and the frequency of 1 sec is beneficial to stimulate muscles.

I won't go into details about dumbbell lift and shoulder lift. In addition, I also learned deltoid toes when I practiced chest. I can also practice my shoulders by paddling and pushing.

Legs are nothing more than squats, touching heights and running. We are only 16 years old, so don't do too many squats, which will affect our growth.

Long vacation: if there is no gym, then unarmed movements are similar, just increasing the amount of exercise.

Also, we must pay attention to rest and nutrition supplement, get enough sleep and take in protein. If the big muscle hurts, we need 72 hours' rest. The landlord should also pay attention to the hydration and breathing frequency during exercise, and experience it by himself. If the fat is thick, the above training methods can increase strength, but it is difficult to draw lines. The landlord must also insist, after all, fitness can't be done in two or three months, so we must cultivate interest.

First, sit in a chair, stretch your hands horizontally, bend over slowly, touch your toes, and then return to the original state. Repeat this action 10 times.

Second, put the chair close to the workbench or desk, abdomen, navel inhalation, spine upright.

3. Put a pencil flat on the floor on the left side of the chair, stretch out your left hand, bend down and slowly take the pencil to the left side to restore sitting posture. Put it down again, pick it up again and do it five times. Change the direction, do the same action, do it to the right five times, and return to the original state.

Fourth, the ankle and wrist rotate inside and outside 5 times each. The neck rotates left and right five times respectively, and then returns to the original state.

5. Lift your legs, straighten them horizontally, put your hands on your legs, stay for 3 minutes, and then put your legs down. Take a break, do it again, and return to the original state.

6. Sit at a desk, put your hands on the table, put your legs under the table, and put your left leg down after lifting it off the ground. Lift your right leg off the ground and put it down. Repeat 10 times to return to the original state.

7. Shake your shoulders and shake your head backwards 10 times to restore to the original state.

Breathe on tiptoe.

? Specific steps: lie prone on the bed or yoga mat, bend your arm 90 degrees around your elbow to support the weight of your upper body; Lower body straight, only stand on tiptoe. At this time, you will feel that your whole body weight is concentrated at your waist; Inhale and exhale slowly 10 rounds.

? Description: This action is simple and effective in eliminating abdominal fat. Practitioners can appropriately extend the practice time and increase the exercise intensity according to their actual feelings. Generally, practice for three days in a row, and the difficulty can be gradually increased.

Sit up straight and squat down.

? Specific steps: sit down with your toes facing forward; Hips are pressed on the left foot, and hands are put behind the back to support the whole body weight; The right leg is bent, the right foot is placed outside the left knee, and the upper body remains motionless; Put your right hand behind your hip, and your left hand clockwise on your right thigh and across your right knee; Inhale slowly, twist your upper body backwards until you reach the limit, then exhale slowly and resume sitting up straight. After doing 10 round, exchange legs and repeat the above actions.

? Note: Note that the weight of the body is evenly distributed on both sides of the body.

4 minutes leg exercise

Leg lifting and wall opening and closing

? Specific steps: lie flat on the bed or on the yoga mat against the wall, open your arms and relax your whole body; Take the hips as the center point, bend the body 90 degrees, and the hips and legs are close to the wall, and take a deep breath slowly 10 times; Hips close to the wall, elbows clenched on the top of your head. Open your legs to the limit when exhaling, and close your legs when inhaling, so as to open and close your legs in coordination with breathing for about 20 rounds.

? Description: Raising the leg to a position higher than the heart can promote blood circulation in the leg, improve cold feet and eliminate edema in the leg.

Simulated start-up

? Specific steps: simulate the action of preparing for running, keep your back straight and your hands straight; Bend your knees with one leg to support your body weight, and straighten the other leg backwards, with your knees touching the ground; Breathe slowly 10 times, then change legs and repeat the above actions.

? Description: This action can tighten leg muscles and relieve waist pain.

3 minutes hip movement

Pedal cloth

? Specific steps: lie flat on the bed or yoga mat, with one leg bent and the other leg straight up at 90 degrees to the body; Put a long piece of cloth on the sole of one leg, grab both ends of the cloth with both hands and stretch it hard; Keep this posture, breathe slowly 10 times, and then alternate left and right legs.

? Description: This action can not only adjust the leg lines, but also enhance the arm strength.

Labutiao

? Specific steps: lie flat on the ground, keep a straight line on the left side, and naturally put your left hand on your waist; Put a long piece of cloth on your right foot, grab both ends of the cloth with your right hand, straighten the cloth and spread your right leg outward; Keep this movement, breathe slowly 10 times, and then switch legs.

? Description: This action can make the lower body firm.

Hip lift

? Specific steps: lie on the bed or yoga mat, with your hands close to your sides; One leg stands on tiptoe for support, and the other leg is slowly lifted back, as high as possible, close to the upper body. After practicing 10 times, change legs; Lie prone on the bed or yoga mat, put your legs together, lift up as much as possible, and support your body weight with your hands and abdomen for 20 times.

? Description: This action can fully exercise the lower body, effectively exercise the muscles of the buttocks and abdomen, and make the buttocks round and firm.