Push-ups should be controlled at 8 ~ 12 according to the requirements of muscle training. The pectoral muscles are divided into upper, middle and lower sides; Medial, medial and lateral.

Upper side of chest: inclined upward (head high and feet low, body at 30 ~ 40 degrees with the ground)

Mid-chest: supine (body parallel to the ground)

Lower side of the chest: inclined downward (head low and feet high, body 30 ~ 40 degrees off the ground).

Chest: Strengthen triceps training in a narrow distance (hands are narrower than shoulders).

Mid-chest: constant distance (hands supporting the ground is equal to shoulders)

Chest: wide distance (the width of both hands is shoulder width)

One-day training plan: 3 ~ 4 groups in prone position, 8 ~ 12 times in each group; 2 ~ 3 groups, 8 ~ 12 times in each group; 2 ~ 3 groups, each group 8 ~ 65438 02 times. In the initial stage, the support distance is not considered, and the constant distance is adopted. Dumbbell (plastic bottle filled with water) 3 ~ 4 groups of birds, 8 ~ 12 in each group. At the same time, refer to dumbbells to train triceps posture.

Latissimus dorsi, biceps, forearm:

One-day training plan: sit-ups and pull-ups: (without horizontal bar) You need two stools with a wooden stick in the middle. Hold your hands shoulder-width on the stick, focus on the latissimus dorsi and biceps, and keep your chest close to the stick. Properly adjust the quantity to 8 ~ 12 times in each group and 3 ~ 4 groups. Hold the wooden stick in both hands, and do 2 ~ 3 groups of wide distance and narrow distance, 8 ~ 12 times in each group. Dumbbells (plastic bottles filled with water can be used instead) are bent down and arranged in 3-4 groups, each group is 8- 12 times. At the same time, refer to dumbbells to train triceps posture.

Deltoid, trapezius and abdominal muscles:

One-day training plan: sit-ups, thigh bending 45 degrees, body and thigh at 90 degrees. Hook an object with your feet, hold your head with your hands, and grab a heavy object. When the abdomen contracts, the body makes a 90-degree angle with the ground, so that the abdominal muscles are always in a state of tension. Each group 10 ~ 12, 3 ~ 4 groups. Then do sit-ups, grab the handrail with both hands, and tie heavy objects on your legs, the same number of times and groups. When doing sideways, the weight is slightly reduced, and bending down can exercise the back muscles. Other muscle action training postures.

Leg muscles: The load-bearing mode is slightly changed, and the posture is similar.

Summary: It would be better if there were horizontal bars and dumbbells. Horizontal bar training method:

The horizontal bar can do pull-ups, leg lifts with straight arms, foot bending, somersault, forehand and backhand bars, upside down and many other sports. Generally, you can practice chest, back, abdomen, upper arm, forearm and other parts. The quantity is the same as above.

Dumbbell is an essential equipment for fitness, and its function can replace many kinds of equipment. Generally, a pair of dumbbells is about 60 kg.

Time period selection:

1. in the morning: eat100g of digestible food and a little milk 30-60 minutes before exercise.

2. Morning exercise: Exercise for one and a half hours after breakfast.

3. Afternoon: Start 2 hours after lunch or 2 hours before dinner, and eat 100g digestible food 30 ~ 60 minutes before exercise.

4. Evening time: one and a half hours after dinner, and one hour before going to bed after exercise.