#薛八一的叭啦叭啦#
有氧热身10分钟
肩：
5公斤/15个 10公斤 /12个15公斤/10个 为一组（哑铃侧平举）做5组。（你们可以按照自己的情况选择重量）
最后5公斤（最小重量）不计数做一组。
（初期小重量为主，每组做15公斤不是最爽的 最爽的是5组结束之后不计数的小重量）坐姿器械推肩
两个重量交替4组。（每组10到12）这次还有一个推胸的仪器带肩前束交替做了4组（每组10个）
力量后再做有氧就是高质量有氧了！
（我这次就做了20多分钟的样子）但是消耗效果会比直接做有氧好很多。
有氧会让心情变美丽。结束撒花.（制定一个目标 ，根据目标和实际情况来练习 ，要保证尽量不让自己受伤，不需要很大重量 ，健康最重要！加油致你们也致自己）#和薛八一一起健身打卡#
https://weibo.com/5894823056/KyV93jOXo
#薛八一的叭啦叭啦#
Aerobic warm up 10 minutes
shoulder:
5 kg/15 reps, 10 kg/12 reps, 15 kg/10 reps as a group (dumbbell side raises) and do 5 groups. (You can choose the weight according to your own situation)
The last 5kg (minimum weight) does not count as one set.
(The initial weight is mainly small. Doing 15 kg per group is not the coolest. The coolest thing is the small weight that does not count after the end of 5 groups)
Seated shoulder push
Alternate two weights for 4 sets. (10 to 12 per set)
This time there is also a chest pushing instrument with shoulders and front beams alternately doing 4 groups (10 in each group)
Doing aerobic after strength is high-quality aerobic!
(I did it for more than 20 minutes this time) But the consumption effect will be much better than doing aerobic directly.
Aerobic will make the mood beautiful.
The end. Hooray (Make a goal, practice according to the goal and the actual situation, and make sure you don’t get hurt as much as possible, you don’t need a lot of weight, health is the most important! Come on to you and to yourself) #和薛八一一起健身打卡
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