warm up
About 10 minutes can make the body sweat slightly.
Choose at will: climb stairs, squat and stand up, jump rope, run, etc.
Power movement
Target muscles on the first day: chest, movements: wide-distance push-ups: 6 groups x full-strength push-ups, narrow-distance push-ups: 6 groups x full-strength push-ups, improved foot position: 6 groups x full-strength push-ups, improved hand position: 6 groups x full-strength push-ups.
The next day, the target muscle: back, action: 4 groups pull-ups (x 12), wide grip pull-ups (feet on the ground, body leaning back, 1.5 times shoulder width, hand pulling the fixed bar, elbows open and pulled to the chest, relaxing repeated movements), and 6 groups pull-ups (feet on the ground, body leaning back, and so on).
On the third day, the target muscles: shoulders, movements: lifting weights (2 sides respectively), 5 groups of X full strength, bending over to lift sideways, 5 groups of X full strength, one-arm cross lift (2 sides respectively): 5 groups of X full strength, cross lift with heavy objects (alternate holding): 5 groups of X no persistence.
On the fourth day, the target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 4 groups of X exhaustion, push-ups 4 groups of X exhaustion, abdominal roll 3 groups of X exhaustion, waist rotation 2 groups of x40, abdominal roll 3 groups of X exhaustion, weightlifter lateral flexion 4 groups of x 12.
On the fifth day, the target muscles: legs, movements: cutting and squatting for 3 groups x 10, kneeling for 4 groups x 10, frog leaping for 2 groups x30, leg lifting for 3 groups x 120, and hip lifting for 3 groups x30.
On the sixth day, target muscles: back, waist and abdomen. Action: Pull-ups: 2 groups, X, full strength, wide grip pull-ups (feet on the ground, body leaning backwards, 65,438+0.5 times shoulder width, hands pulling the fixed bar, elbows reaching out to the chest, relaxing and repeating actions); Group 6, X, full strength, narrow grip pull-ups (feet on the ground, body leaning back, 65,438+0 times shoulder width).
aerobic exercise
A Climb the stairs 10-20 minutes Eat a fruit (except bananas) before exercise.
jogging
rope skipping
race-walk
E local operation
The goal is to gain muscle. After strength exercise, aerobic exercise can better improve the heart cost function.