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Anonymous users2024-02-07You can choose to pole dance.
The fitness plan should be developed according to the various parameters of the body and your lifestyle habits.
It is recommended to do more exercise.
Tennis, badminton, aerobics, dance, etc.
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Anonymous users2024-02-06Family dumbbell program.
Chest and shoulder training:
Lie flat dumbbell press 4 sets x 10-12 reps.
Incline dumbbell press 4 sets x 10-12 reps.
Upward incline dumbbell flying bird 4 sets x 10-12 reps.
Seated dumbbell flying bird 4 sets x 10-12 reps.
Seated dumbbell press 4 sets x 10-12 reps.
Standing dumbbell flying bird 4 sets x 10-12 reps.
Standing dumbbell side raise: 4 sets x 10-12 reps.
B2-head and triple-head training.
Seated dumbbell alternate curl 4 sets x 10-12 reps.
Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.
Abdominal muscle. Sit-ups: 4 sets x 15-20 reps.
Ramp sit-ups: 4 sets x 15-20 reps.
Supine sit-ups: 4 sets x 15-20 reps (practicing oblique abdominis movements) back muscles. Dumbbell Single-Arm Row: 8-12rm (times) x3 sets of dumbbell leg curl deadlift: 8-10rm
In the club plan.
1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.
2: Strength training plan reference.
a.Jog to warm up for 10 minutes.
b.Stretch the target muscles (with static stretching).
Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.
Smith squats 4 sets x 10-12 reps.
Leg curls: 4 sets x 10-12 reps.
Sit-ups: 4 sets x 15-20 reps.
Ramp sit-ups: 4 sets x 15-20 reps.
Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.
Day 3 Chest and Shoulder Training:
Horizontal barbell press: 4 sets x 10-12 reps.
Lie flat dumbbell press 4 sets x 10-12 reps.
Incline dumbbell press 4 sets x 10-12 reps.
Upward incline dumbbell flying bird 4 sets x 10-12 reps.
Seated dumbbell flying bird 4 sets x 10-12 reps.
Seated dumbbell press 4 sets x 10-12 reps.
Standing dumbbell flying bird 4 sets x 10-12 reps.
Standing dumbbell side raise: 4 sets x 10-12 reps.
Back training on the fifth day.
Roman chair push-ups: 4 sets x 10-12 reps.
T-pole row: 4 sets of x10-12 reps.
Wide-grip pull-ups 4 sets x 10-12 reps.
Leg curl deadlift 4 sets x 10-10 reps.
Anterior neck pulldown: 4 sets x 10-12 reps.
Day 7: Two- and three-headed training.
Seated dumbbell alternate curl 4 sets x 10-12 reps.
Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.
E-Z barbell curl 4 sets x 10-12 reps.
Rope press down 4 sets x 10-12 times.
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Anonymous users2024-02-05You can go to a five-day program.
Monday: Chest Barbell Bench Press, Barbell Bench Press, Parallel Bar Arm Flexion and Extension, Dumbbell Bird Tuesday: Back Pull-ups, Cross Pull-Ups, Dumbbell Row, Curl Barbell Row, Deadlift every other week.
Wednesday: Shoulder Smith Press Dumbbell Side Raise Dumbbell Front Flat Raise Leaning Dumbbell Bird Thursday: Arm Bicep Curl Priest Stool Curl Dumbbell Alternate Three-Head Narrow Grip Bench Press Supine Arm Flexion and Extension Steelline Press.
Friday: Leg squat, leg curl extension, leg press and calf raise.
In terms of the number of sets and weights of the exercise, the weight selected for each movement is exactly 15 weights that you can do. Do 6-8 sets of each movement, each set is 15. This is the so-called small weight, multiple sets, more reps, this kind of strength exercise is specially done for fat loss (that is, **), with aerobic, you can do body fat consumption at the same time, the muscles have obvious lines, but will not increase a large muscle mass.
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Anonymous users2024-02-04Depending on your personal situation, there are two types of muscles that can be exercised, one is the strength type, and the other is the endurance type, the strength type of muscles requires heavier exercise equipment and fast exercise frequency, and the endurance type is the exercise equipment is lighter and the frequency is slower.
Eating is important. If your arm is more detailed, you can consider doing a finger grip brace, the effect is very good!
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Most of the menstrual irregularities in girls are caused by imperfect function, but there are also a very small number of organic lesions, such as endometriosis, ovarian cysts, etc., so when there is menstrual irregularity, you should go to the hospital to find out the cause, so as not to delay the disease.
It's hard to say, after all, exercise is limited to burning fat.