Please refer to the following plan:
One: aerobic training plan reference: run three times a week for 20 minutes at a distance of 3-5 kilometers.
(It's good for your digestion and absorption)
2. strength training plan reference: (the intensity should be mastered according to your own situation)
Jump rope warms up every time 10- 15 minutes.
Then stretch the part to be trained.
(times) refers to the number you can barely complete! (Select the weight according to the number of times)
(Rest between groups for 60-90 seconds, rest between actions for 90- 120 seconds)
The first day of chest training
(1) dumbbell chest push10-12mx3 group
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(2) dumbbell bird 10- 12RM x3 group.
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(3) Push-ups 15-20 (times) x4 group
Come back for training on the third day
(1) dumbbell single-arm rowing: 8- 12RM (times) x4
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(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
Day 5 Shoulder and Abdominal Training Day
(1) Standing dumbbell push-ups 10- 12RM (times) x3
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(2) Standing dumbbell side lift 10- 12RM (times) x3
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(3) Raise the dumbbell horizontally before 10- 12RM (times) x3.
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(4) Kneeling 15-20RM (times) x3
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(5) Oblique abdomen 15-20RM (times) x3
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(6) "Touch your toes" 15-20RM (times) x3
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On the seventh day, leg training (high-intensity leg training is beneficial to the whole body muscle growth)
(1) Dumbbell Squat (with dumbbells on both sides of the body) Group 8-10RM (times) x3
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(2) Dumbbell scissors squat 8-10rm3 group/upimg3/2005/117/000200025.gif.
(3) Sprint 50m X4 times (if convenient)
Day 8 Ersantou Training Day
(1) supine back support: 10- 12RM x3 group.
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(2) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
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(3) Prone arm flexion and extension: 8- 12RM (times) x3 group.
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(1) Squat bend: 8- 12RM (times) x3 group.
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(2) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
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(3) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
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Three: diet:
Only when the energy intake is greater than the energy consumption can people become strong. Therefore, the dietary distribution must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits.