Training is a process of continuous accumulation, and the process of muscle growth is very long. I hope everyone will guard against arrogance and rashness and work hard. Achieve one's goals.
If you have a good figure, you can be confident whether you are dressed or in the gas field. Many people struggle with reasonable training. Today, I present a training plan for a senior personal trainer.
Monday: Back, waist and abdomen
High level pulldown, 3 groups, 20 times
Leg bending and hard pulling, 20 times in 3 groups.
Rowing in a sitting position, 3 groups, 20 times
The goat stood up, and the third group was exhausted.
Plate support, 3 groups, 2 minutes
Supine abdominal roll, group 3, exhausted.
Lie on your back and lift your legs, group 3, exhausted
Tuesday: pectoralis major, shoulders and arms.
Dumbbell bench press, 3 groups, 20 times.
Tilt up dumbbell birds, 3 groups, 20 times.
Side lifts, 3 groups, 20 times
Bend over, 3 groups, 20 times
Bend over and stretch with one arm, 3 groups, 20 times.
Press down the gantry straight arm, 3 groups, 20 times.
Wednesday, legs, hips, abdomen
Wide squat (shoulder width 1.5 times), 3 groups, 25 times.
Squat with arrow, 3 groups, 30 steps
Gluteal bridge, 3 groups, 20 times
Supine abdominal roll, group 3, exhausted.
The third group, legs up, sitting in a sitting position, exhausted.
Side brace, 3 groups, each side 1 min.
Rest on Thursday
(once every three days, twice a week)
Aerobic for 30-50 minutes in the morning and more than 30 minutes (including 30 minutes) after strength training in the afternoon.
Note that the training plan varies from person to person, and the sub-plan is for reference only.
Fitness is only for everyone who is unwilling to be ordinary.
Zhang Xinyuan became popular because of a group of beautiful and retro photos. It is because of this group of photos that Zhang Xinyuan was named the national goddess and the beauty