1. Exercise sequence: warm-up-anaerobic-aerobic training-stretching.

2. Exercise time suggestions:

Warm up for 5- 10 minutes.

Strength training for 40-60 minutes

Aerobic training for more than 20 minutes.

Stretching for 5- 10 minutes.

3. Suggestions on sports content

A. Suggestions on warm-up contents:

① Treadmill: slope 1-3, speed 4-6, body fever, slight sweat.

② rotator cuff muscle activation (I, Y, W, T): 12- 16 times per exercise, 1-2 groups.

③ Opening and closing jumps: 30 times in each group, 20 seconds in each group, 4-5 groups.

B. Suggestions on the content of anaerobic exercise: in the early stage, compound movements are mainly used, such as squatting, kicking, hard pulling, rowing and pushing. ...

C. Aerobic content suggestions: treadmill, elliptical machine, aerobic exercise, fighting exercise, etc.

What is aerobic training? Generally speaking, it is to ensure that you can talk when doing aerobic exercise, but when you can't say a long sentence at one breath, then this intensity is almost your best fat burning heart rate.

D. Suggestions on stretching content: self-stretching, foam shaft. ..

4. Training frequency suggestion: novice Xiaobai only needs to exercise for the first time 65438+ 0-2 times a week without exercise foundation, and only needs 2-3 times a week for people with exercise foundation and training years of 2-6 months, and the total training time is no more than 2 hours.

5. Suggestions on training arrangement: In a training class, practice multiple joints first, and then single joint, or practice large muscle groups first, and then practice small muscle groups. In addition, the principle of training and arranging training contents for the same muscle group is to rest for at least 1-3 days between two training classes, but not more than three days.

Main muscle groups: chest, back, buttocks and legs (48-72 hours after training)

Small muscle groups: shoulders and arms (24-48 hours after training).

Give you a little reference:

You can arrange a week's training plan like this.

Monday: back training+head training

Tuesday: chest training+three head training

Wednesday: rest

Thursday: shoulder training+abdominal training

Friday: leg training

Saturday: You can choose a part you want to focus on and arrange another training.

Sunday: rest