What are the daily exercises of WangPaiDun bodyguard company?

In order to maintain physical strength and healthy physique, the bodyguards of Beijing bodyguard company need to exercise every day. What are the daily exercises of our bodyguards in Beijing bodyguard company? The first day: chest training 1. Recumbent push. Do four groups with large weight, 8-12 times in each group. Judge whether the weight is suitable according to personal factors. 2. Upward oblique push, four groups or parallel bar arm flexion and extension, four groups. 3. Four groups of lying birds; Or chest clip, four groups. The next day: back training 1. Back neck pull-up, four groups; Or anterior cervical pull-up, four groups. 2. Standing rowing, heavy weight, four groups; Squat, four groups. 3. Chest lifting, four groups; Shrug, four groups, the third day: leg training 1. Squat, four groups. 2. Prone leg bending, four groups. 3. Stand on tiptoe, four groups. Day 4: practice triceps brachii 1. Narrow bench press four groups. 2. Squatting elbow depression, four groups; Supine arm flexion and extension, four groups. 3. Flexion and extension of prone arm, four groups. Day 5: practice biceps brachii 1. Standing arm bending lift, four groups. 2. Holding single arm bending, two groups; Reverse grip single arm bending lift, two groups. 3. Roll stick, the sixth day of the two groups: shoulder training 1. Front neck push, four groups. 2. Back neck push, four groups. 3. Standing birds, four groups. 4. Four groups of birds standing down. Day 7: fat reduction 1. Push ups, six groups. 2. Supine leg lifting, six groups. 3. Running for more than 30 minutes is a classic and efficient action. You can practice perfect abdominal muscles in seven days. Let's practice with the Xiaobian of Beijing bodyguard company.