Analyze the secrets of comprehensive fitness and muscle gain

　　Adhere to full-body strength training 2 to 3 times a week and aerobic training 3 to 5 times a week (at least 30 minutes each time).

　　Preparation: 30 to 45 minutes before training, eat a banana and some nuts (such as peanuts, etc.).

　　Warm up: 5 minutes of jogging or riding a stationary bike.

　　Training plan: Do 1 set of each of the following 4 training movements, 15 times each, forming a cycle, repeat 2-3 cycles. If you feel that the intensity is not enough, you can add the 4 ball training movements in the "Lunch Training".

　　1. Reverse lunge & medicine ball shoulder press: Stand in a standing position with your feet hip-width apart, knees slightly bent; bend your arms, elbow joints downward, hold a medicine ball (weighing about 4-8 pounds) in front of your chest with both hands at the same time; lift your chest, draw in your abdomen, and retract and sink your shoulder blades (1a). Take a big step back with your right leg, bend your knees and squat down until the knee joint of your left leg is above the ankle joint, and the sole of your foot touches the ground; the knee joint of your right leg almost touches the ground, and your toes touch the ground. At the same time, control the contraction of the deltoid muscles and slowly lift the medicine ball to the top of your head (1b). Control the tension of the deltoid muscles, and slowly return the medicine ball to the chest; at the same time, straighten both legs at the same time, so that the center of gravity of the body rises vertically until the legs are straight, return the right leg, and switch to the left leg. Repeat this to complete a training movement.

　　Target muscles: gluteus maximus, quadriceps femoris, biceps femoris, calf muscles, pectoralis major, upper back muscles, triceps brachii and anterior deltoids.

　　2. Kneeling dumbbell lateral raise: Kneel with your legs together, bend your knees and kneel on the (inflatable) rubber mat, with your toes on the ground; hold a dumbbell (weighing about 5 pounds) in each arm hanging by your side, palms facing inward; keep your torso straight, contract your abdomen, and retract and sink your shoulder blades (2a). When lifting up with the bell, lift both elbows upward as much as possible to the same height as the shoulder joints, so that the deltoid muscles are in the "peak contraction" position. At this time, the elbows are slightly bent to maintain an angle of 100-120 degrees, and the palms are downward (2b). Use the tension of the deltoid muscles to control and slowly lower it, and repeat.

　　Target muscles: middle deltoid, abdominal muscles, gluteus maximus, inner thigh and erector spinae.

　　3. (Inflatable rubber sting) prone dumbbell arm extension: prone position, bend your right leg and kneel on the (inflatable) rubber mat, with your toes on the ground, your left leg straight and extended, with your toes on the ground; contract the abdominal and back muscles to make the trunk straight and parallel to the ground; support the left hand vertically on the ground, hold a dumbbell (weighing about 5-8 pounds) in the right hand, bend the elbow at a right angle, so that the upper arm and elbow joint are close to the side of the body, with the palm facing inward (3a). Use the contraction force of the triceps brachii to lift the bell until the whole arm is straight, so that the triceps brachii is in the "peak contraction" position (3b). Pause for a moment, then use the tension of your triceps to control it, and slowly lower it back down. Repeat this several times, then switch to the other arm and do the same number of times for a complete set.