A "versatile" fitness program for gyms and at home, especially suitable for people who have no training foundation. If you stick to it every day and follow a low-fat, low-oil, and low-calorie diet, you will see a different version of yourself in the mirror in 3-6 months.
Planning guidance
Time: ≤60 minutes
Sequence: Large muscle group training → Small muscle group training → Abdominal training
Order: Chest → Back → Abdomen → Legs
Action (gym version)
Pectoralis major: seated butterfly chest press, inclined plank/flat bench press, seated chest press
Latissimus dorsi: high pull-down, seated row, goat press
Deltoid muscle: seated press, dumbbell lateral raise, dumbbell bent over fly
Leg muscle groups: Smith squats, seated leg kicks, leg extension curls, standing calf raises
Biceps: barbell curl,
Triceps brachii: steel wire press, barbell arm flexion and extension
Abdomen: crunches, leg raises
Illustrations of exercise movements: http://www.jirou.com/baodian.html
Strength: Pectoralis major + biceps + leg muscles + abdomen are in one row, or latissimus dorsi + triceps + leg muscles + abdomen are in one row. Choose 3-4 corresponding movements in each column, 4 groups of each movement, 12 times in each group. Rest ≤1 minute between sets.
Aerobic training (gymedition)
Time: 20 minutes
Content: running, dynamic cycling, etc.
Note: Before exercising with equipment, you must first observe the use of the equipment. If it is damaged or loose, it cannot be used. You should also adjust the height, angle and weight according to your height to avoid injury.
Action (Home Edition)
Pectoralis major: dumbbell fly, inclined plank/flat dumbbell lyingPush
Latissimus dorsi: pull-ups, dumbbell rows
Deltoid muscle: seated press, dumbbell lateral raise, dumbbell bent over fly
Leg muscle groups: dumbbell squats, dumbbell heel raises
Biceps brachii: dumbbell curl, dumbbell (crossed arm) curl
Triceps brachii: Dumbbell arm extension
Abdomen: Sit-ups, supine leg raise
Dumbbell illustration address: http://www.jirou.com/html/yalingdaquan.html
Strength: Pectoralis major + biceps + leg muscles + abdomen are in one row, or latissimus dorsi + triceps + leg muscles + abdomen are in one row. Choose 3-4 corresponding movements in each column, 4 groups of each movement, 12 times in each group. Rest ≤1 minute between sets.
Aerobic exercise (home version)
Time: 15 minutes
Content: 15-minute aerobic interval