How to do a personal one hour workout plan 5

Warm up for 5 minutes.

Push-ups 15 in groups of 3.

Asuka leans over 5 times in a group of 3.

Shrug shoulders in groups of 10, groups of 3.

Squats in groups of 50, in groups of 3.

Skipping rope is 150 in a group and 2 in groups.

Supine push-ups do a set of 80, 3 sets.

I'm basically like this, you see, okay.

Abdominal Wheel Marathon, Standing 1 hour 640 1 hour is very short, playing games, watching TV, playing mobile phones, in the blink of an eye, choose a favorite sport, 1 hour a day, seriously adhere to the abdominal wheel exercise, indoor and outdoor are convenient to improve energy, release pressure.

First, the first thing is to get up, get up at 7 o'clock every day, go downstairs to the park near the park for an hour of morning jog, and then have breakfast and take a hot shower.

Second, then there is the daily planned amount, do fifty push-ups a day, not too much, you can add slowly, how many sit-ups a day, etc.

Third, then there is the diet, the exercise plan must also be accompanied by the diet, not too many sweets and fats, otherwise the effect of exercise will be canceled out.

Fourth, you can also run at night when you have time, and you can run at night in a place with few people such as the coastal road after eating after work, which is cool and comfortable.

Customize a reasonable plan for yourself according to your own physical conditions.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10 pieces, frog jump 2 sets x 30, high leg raise 3 sets x 120, supine hip lift 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 sets x 12 pcs, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pcs, crunch flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pcs.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

Finally, I wish you a happy fitness, if you have any fitness questions, you can ask this coach to answer.

Warm up with a morning run, then pull the ligaments, and then do push-ups in sets of 20 to exhaustion. Do 5 sets a day, 4 seconds up and 4 seconds down, this is the most tiring, but the effect is the best. Then sit-ups in groups of 30 up for 4 seconds and down for 4 seconds.

4 sets a day, 2 in the morning and 2 in the evening. Eat regularly. There are 3 types of push-ups, which are the main exercises for the chest muscles and the deltoid muscles.

And then there's the standard. Each one exercises the arms. There are small clumps of muscles for about 10 days and 30 days, and if you can hold on, the pectoral muscles can show it, and the abdominal muscles can't be seen, but you can feel it with your hands.

Squat and stand up Exercise leg muscles Sit-ups to train abdominal muscles Running to train the whole body and lung capacity Push-ups to train the abdomen and arm strength Skipping rope to train the whole body Stick to these muscles, and you have a good body.

Jogging every day can work your abs and your whole body, and doing push-ups every day can also work your abs and arm strength.

It is possible to practice boxing and sanda, and no equipment is required.