Abdominal muscle exercise method Day 1: Chest exercise
1. bench press, the heavier ones are divided into four groups, each group is 8- 12
Abdominal muscle exercise method Day 1: Chest exercise
1. bench press, the heavier ones are divided into four groups, each group is 8- 12 times, and whether the weight is suitable or not is judged according to personal factors.
2. Push upward obliquely, four groups or parallel bars arm flexion and extension, four groups.
3. Sleeping birds, four groups; Still sandwiched, four groups.
The next day: practice your back
1. Neck pull-ups, four groups; Or pull-ups in front of the neck, four groups.
2. Rowing in a standing position, carrying loads, four groups; Pull hard, group four.
3. Chest stretching, four groups; Shrugged, group four.
Day 3: Exercise your legs.
1. Squat, four groups.
2. Prone leg bending, four groups.
3. Stand up, four groups.
Day 4: Practice the triceps brachii.
1. Narrow bench press four groups.
2. Stand with elbows down, four groups; Supine arm flexion and extension, four groups.
3. Prone arm flexion and extension, four groups.
Day 5: Practice biceps brachii
1. Vertical arm bending, four groups.
2. Single arm bending, two groups; One arm backhand, two groups.
3. Cuckoo, two groups.
Day 6: Shoulder Training
1. Anterior cervical compression, four groups.
2. Neck and back push, four groups.
3. Standing birds, four groups.
4. Birds stand down, four groups.
Day 7: Reduce fat
1. Sit-ups, six groups.
2. supine leg lifts, six groups.
Jogging for half an hour
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