Beginners’ training week-long cycle fitness program

You can also practice "weekly circular fitness plan"

　　The things you need to practice are 1 back, 2 shoulders, 3 chests, 4 abdomen, 5 forearms, 6 male two, 7 male three eight thighs, 9 calf

　　1. Dumbbells flying bird

　 2. Push ups and lift your hands up to hold the weight and push your shoulders.

　　3. Push ups and push ups to your flat dumbbells

　　4. Sitting ups, lying down and lifting your legs to the toes, that is, lying down and folding them in half.

　　5. Holding the dumbbells with force

　　6. Alternating arms

　　7. Rowing one-arm, pushing behind them

　　8. Squatting

　　The above is only used for dumbbells or not using equipment

　　Your puller is practice: exercises for chest, back, muscle groups, chest, back, shoulders You can use it in conjunction with it.

　　At the beginning, there are 6-8 groups in 1 group, and 3-4 groups

　　Then you can set 4-6 groups 8-12

　　Each 8 to 12 times is a group. The habit is to rest for a short time in each group, about 30 seconds to 45 seconds.