初级的训练计划初级训练应本着劳逸结合,以基础训练为主的原则。每周三次力量训练,四次力量训练后进行一次有氧训练,隔天练习。第一天计划胸部:平板卧推6组每组8～10次俯卧撑4组每组10～20次双杠臂屈伸4组每组8～10次蝴蝶机夹胸4组每组8～10次(作为辅助项目)背部:引体向上4组每 Primary training plan should be based on the primary training combined with work and rest, the basic principle of training. Three times a week strength training, four times strength training after a cardio training, the next day practice. The first day of planning chest: flat bench press 6 groups of 8 to 10 times each push-ups 4 groups of 10 to 20 times each group flexion and extension of the arms 4 groups of 8 to 10 times each group butterfly machine chest 4 groups of 8 to 10 times each ( As ancillary items) Back: Pull up 4 sets per