Fitness purposes: to improve heart and lung function, enhance physical fitness, shaping
One: Aerobic Training Program: Cardiorespiratory Training Run
2 times a week, 20-30 minutes each time, 3-5 kilometers away
II: Strength Training Program (intensity according to own situation)
1. Jump rope to warm up for 10 minutes
Stretch stretch
3. Dumbbell exercises 7 times a week
4. (Times) refers to the amount you can barely finish! (Select the weight according to the number of times)
The first day of the leg training day (high-intensity leg training is conducive to the secretion of hormones)
Dumbbell Squat 10-15RM (times) x3 Group Dumbbell Straight Leg Deadlift 10-15RM
Dumbbell scissors è¹²10-15RM
The second day of chest training
Dumbbell push chest 10-12RM (times) x3
Dumbbell wide chest 10-12RM
Dumbbell Flying Bird 10-12RM
Third day back training
Single arm rowing with dumbbells: 8-12RM (times) x3
Dumbbells with bent legs: 8-10RM
Dumbbells Overlooking: 8-12RM
Fourth day shoulder training day
Sitting Dumbbell Press 10-12RM (times) x3
Standing posture dumbbell side flat lift 10-12RM
Standing dumbbell rowing 10-12RM
Day 5 2 training days
Sitting Dumbbells Alternate Curved 8-12RM (times) x3
Dumbbell Hammer Curved 8-12RM
External rotation dumbbell curl 8-12RM
Six days on the sixth day
One-arm Dumbbell Neck Extensor 8-12RM (times) x3
Dumbbells Bending Arms Flexing and Stretching 8-12RM
Narrow grip push-ups 10-15RM
Seventh day abdominal training day
Sit-ups 15-20RM (times) x3
Supine leg raise 15-20RM
Swivel crunches 12-15RM
Two from 12-15RM
"RM" is an abbreviation for "repetition maximum" in English, and Chinese is "maximum duplicate value". For example, "6 to 12 RM" expresses "up to 6 to 12 repetitions of weight."
One: Aerobic Training Program: Cardiorespiratory Training Run
2 times a week, 20-30 minutes each time, 3-5 kilometers away
II: Strength Training Program (intensity according to own situation)
1. Jump rope to warm up for 10 minutes
Stretch stretch
3. Dumbbell exercises 7 times a week
4. (Times) refers to the amount you can barely finish! (Select the weight according to the number of times)
The first day of the leg training day (high-intensity leg training is conducive to the secretion of hormones)
Dumbbell Squat 10-15RM (times) x3 Group Dumbbell Straight Leg Deadlift 10-15RM
Dumbbell scissors è¹²10-15RM
The second day of chest training
Dumbbell push chest 10-12RM (times) x3
Dumbbell wide chest 10-12RM
Dumbbell Flying Bird 10-12RM
Third day back training
Single arm rowing with dumbbells: 8-12RM (times) x3
Dumbbells with bent legs: 8-10RM
Dumbbells Overlooking: 8-12RM
Fourth day shoulder training day
Sitting Dumbbell Press 10-12RM (times) x3
Standing posture dumbbell side flat lift 10-12RM
Standing dumbbell rowing 10-12RM
Day 5 2 training days
Sitting Dumbbells Alternate Curved 8-12RM (times) x3
Dumbbell Hammer Curved 8-12RM
External rotation dumbbell curl 8-12RM
Six days on the sixth day
One-arm Dumbbell Neck Extensor 8-12RM (times) x3
Dumbbells Bending Arms Flexing and Stretching 8-12RM
Narrow grip push-ups 10-15RM
Seventh day abdominal training day
Sit-ups 15-20RM (times) x3
Supine leg raise 15-20RM
Swivel crunches 12-15RM
Two from 12-15RM
"RM" is an abbreviation for "repetition maximum" in English, and Chinese is "maximum duplicate value". For example, "6 to 12 RM" expresses "up to 6 to 12 repetitions of weight."
Round Tip Steak Knife,Pp Handle Fork,Pvc Cover Packing,Bamboo Handle Fork
YANGJIANG SHENGJIA TRADING CO., LTD. , https://www.yjkitchenknife.com