First, self-test 1-RM, which is the maximum weight that can be lifted at a time.
In order to increase strength and muscle mass: each group repeated 8- 12 times; 2-4 groups each time; Rest between groups for 2-3 minutes; The load is 60%-80% of 1-RM;
In order to improve muscle endurance: each group repeats 15-25 times; 65438+ 0-2 groups each time; Rest between groups for 2-3 minutes; The load is about 50% of 1-RM;
Exercise frequency: each large muscle group trains 2-3 times a week, and the time interval of the same muscle group is at least 48 hours.
Choose different exercises according to different parts:
Body-wide recommended action:
Push-ups, sit-ups, sit-ups, sit-ups.
Recommended action for upper limbs:
Gym: biceps brachii trainer and triceps brachii trainer.
Abdominal recommended action:
Gym: Abdominal compression trainer, rotating abdominal muscle training.
Recommended lower limb movements:
Gym: kick trainer, prone leg bending.