20-minute home body weight training plan
This plan only takes 20 minutes. Because it uses body weight to exercise the core muscles, it is appropriately combined with small dumbbells, small barbells or kettlebells. You can exercise every day.
Upper body strength training section:
First action
Push-ups: 10 times
Second action
Shoulder FLIES
Stand shoulder-width apart
Palm forward
Lift the dumbbell (kettlebell) 180 degrees until your hands touch
The third action
Triceps flexion and extension (DIPS)
Keep your back straight
Neck training part:
This action is divided into multiple stages. The purpose is to exercise flexibility, neck strength and core strength. With each stage, you will make great progress.
Stage one:
First group: 10 times
SecondSet: 7 times, hold for one second each time
Second set: 5 times, hold for three seconds each time
The third time: 3 times, hold for five seconds each time
Second stage:
Based on the first stage of action, lift your shoulders and heels, and only use your toes and palms to support the ground. Be careful not to use your head as a support point to bear force.
The number of groups is the same as the first stage
The third stage
The purpose of this stage is to let your head try to bear force. At the beginning, you can only let your head bear 10% of the body weight, and you can gradually increase it after you become proficient.
The fourth stage
Lift your hands off the ground and try to let your head bear all the weight, but keep your hands away from the ground to ensure safety.
The fifth stage
The fifth stage
You need to increase the weight. For safety reasons, you must wait until the fourth stage can be easily completed before choosing to advance.
Abdominal training part:
This is divided into 4 stages, and each stage completes 4 sets, namely 10 times, 7 times, 5 times, and 3 times
Stage 1:
Tighten your abdomen, first lift your head and shoulder blades and hold for a while, then lift your legs, return to the original position, and repeat.
4 groups are 10 times, 7 times, 5 times, 3 times respectively
Second stage
During the first phase of peak contraction, bend your knees until they make contact with your elbows, and return.
During the first phase of peak contraction, raise your legs (without bending your knees) to make contact with your elbows, and then return to the original position.
The action is exactly the same as the first stage, but you need to hang a kettlebell on your feet to increase the weight.