One: Aerobic training plan (reference): Take a brisk walk on an elliptical machine or a treadmill (elliptical machine is recommended as the first choice, which has little effect on the knee joint) 3-4 times a week, 40-50 minutes each time, 3-5 kilometers away, and the heart rate is controlled at 220- 60-70% (that is, the intensity of the words is not very laborious).
Two: Strength training plan (4-5 times a week, each time about 50 minutes)
1. Treadmill jogging 10 minutes.
2. Stretch the muscles to be trained (using static stretching). On the first day of back+biceps training day, row barbells 15-20RM (times). X2 group (rest 60-90 seconds between groups). Pre-neck pull-down 15-20RM (90- 120s rest between movements) Sitting posture equipment paddling 15-20RM dumbbell single arm paddling 15-20RM pull-ups (optional) 5-20RM sitting posture dumbbell alternately bending/kloc-0. On the third day of leg training at 5438+05-20RM, Smith squatted down: 15-20Rm (times) X3 group sitting leg lifting 15-20RM leg flexion and extension 15-20RM leg bending 15-20RM leg bending and hard pulling. Smith's barbell press 15-20RMX3 group upward inclined dumbbell press 15-20RM upward inclined dumbbell bird 20-25RM sitting dumbbell press 15-20RM station dumbbell side lift 15-20RM abdominal exerciser 15-20RM. ! )
Diet: eat less and eat more, slow down the eating speed, eat more vegetables and coarse grains, drink more water, and control the intake of high-calorie food.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Feeling helpful to you. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.
How to exercise correctly in the gym? Don't ask the coach to lose weight before shaping. I don't know if you are a man or a woman. Watch your diet. Jogging or walking for an hour or 5 ~ 7 kilometers every day. I insist on not eating staple food for dinner for a month and a half. Walking for an hour every day, I lost weight 15 kg. If you can bear it, you can increase the jogging distance to about 10, eat more vegetables and eat less sugar and oil.
How to correctly guide the public to carry out healthy fitness and correct fitness guidance methods;
1, step by step, within your power. This is the basic principle that fitness should follow. The weight of trial hoisting shall not exceed its own bearing capacity. Especially after training is interrupted, when you start training again, don't rush to increase the exercise load (including weight, intensity, density and time), and don't use the previous training weight. You must have a recovery stage to let your body adapt gradually.
2. Action specification. Irregular movements will bring unexpected damage to joints, muscles and ligaments. For example, when doing a supine bird, the arm hangs too low, which is beyond the bearing range of the joint, so that the active muscles lose control of the weight, which will cause shoulder or elbow joint injury or ligament strain. For another example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the action standard is an important factor to prevent sports injuries.
3. Reduce the amount of exercise or stop exercising when the state is not good. There are peak periods and low periods in the human body's motor function. When you are in poor health, you need to reduce your exercise or rest for a day or two to adjust. Don't be forced, because injuries are often caused by poor energy when you are in a bad state.
4. Change fitness methods or places when you are depressed. Changing the way or place of fitness can play a positive role in mood regulation when you are depressed. Taboo "rebellious attitude" and distracting thoughts training.
Please ask your partner or coach for protection and help when carrying heavy objects. Please seek protection and help from your fitness partner or coach when carrying heavy loads or completing difficult movements, so as to be prepared.
6. Pay attention to self-protection. Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows signs of discomfort (such as pain) during exercise, you should appropriately reduce the amount of exercise, or stop exercising and strengthen self-protection.
7. Ensure rest. After fitness exercise, the body is overdrawn and muscle cells are damaged a lot, so it is necessary to have a full rest to promote physical recovery and muscle growth. Rest includes adequate sleep and other recreational activities beneficial to physical and mental health. Poor rest not only affects the recovery of the body, but also easily leads to overtraining and sports injuries.
How to keep fit correctly? Fitness can not only shape your body, but also improve your physical fitness, so that you can have a healthy and strong body, thus attracting the attention of others. Fitness can also make many friends and broaden your circle of friends.
1. Exercise can make people absorb several times to dozens of times more oxygen than usual. American medical research found that the amount of oxygen absorbed by the human body increased and the respiratory rate accelerated. Through physical gas exchange, some carcinogens can be excreted and the incidence of cancer can be reduced. Even if you have cancer, your body will recover faster and prolong your life.
2. Exercise can greatly reduce excess fat in the body. Sweating after exercise can excrete carcinogens such as lead, strontium, nickel and beryllium in the body with sweat, thus playing a role in preventing cancer.
3. Exercise can speed up people's blood circulation a lot. Cancer cells are like small sand in turbulent flow, which is not easy to stand and transfer, and is easy to be removed by the immune system. Experiments have proved that when the body is in a state of exercise, the amount of interferon secreted by the blood per hour is more than twice as much as usual, and the anti-cancer ability of interferon has long been confirmed in observation.
1. For abdominal muscles, it is recommended to practice six groups of sit-ups every day, each group 12~ 15 times. Abdominal muscles lumbar abdominal muscles are difficult to practice, you have to work hard. The basic actions are as follows: @ 1. Inclined sit-ups. 2. Sit-ups and leg lifts: ... Do it twice a day, once in the morning and once in the evening, and divide it into several groups at a time. A group will do it several times step by step ... @2. For chest muscles: dumbbell flying bird dumbbell bench press side lift is of course the best choice. 3. Practice your whole body muscles. It's good to use dumbbells. The primary fitness program is as follows: warm up for 5 minutes before fitness, stretch for 3 minutes, and then warm up for 5 minutes; Stretch for 5-8 minutes after training; Monday chest+triceps training (1) dumbbell bench press10-12mx3 group (2) dumbbell bird10-12mx3 group (3) push-ups 15-20 times. Kloc-0/) Dumbbell Rowing: 838+02RM (times) x3 Group (6) Alternate bending with dumbbells: 8- 12RM (times) x3 Group Friday, leg+shoulder training day (1) Dumbbell Squat 8- 10RM (times) 12RM (times) x3(6) 10- 12RM (times) x3 arrange aerobic exercise such as running, skipping rope and cycling for 45-60 minutes on Saturday or Sunday. Daily abdominal training should be adjusted according to your own situation, and the effective time of each training (excluding warm-up and stretching) should not exceed 1 hour. The rest between groups is 60-90 seconds, and the rest between actions is 90- 120 seconds. Protein (eggs, beef or protein powder) and carbohydrates (bread, milk, protein powder, etc. ) What is easily absorbed should be supplemented after each training.
There are so many things to explain about how to keep fit in the gym correctly. . . First of all, the first thing is to assign training, and you can't train the same part for two consecutive days. Second, third and fourth ... Personally, I suggest you buy a hard fitness book because you have the basic knowledge of diet and exercise. The most important thing is the introduction and explanation of HIIT, which many coaches in the gym basically don't understand.
How to keep fit correctly? 1, step by step, within your power. This is the basic principle that fitness should follow. The weight of trial hoisting shall not exceed its own bearing capacity. Especially after training is interrupted, when you start training again, don't rush to increase the exercise load (including weight, intensity, density and time), and don't use the previous training weight. You must have a recovery stage to let your body adapt gradually.
2. Action specification. Irregular movements will bring unexpected damage to joints, muscles and ligaments. For example, when doing a supine bird, the arm hangs too low, which is beyond the bearing range of the joint, so that the active muscles lose control of the weight, which will cause shoulder or elbow joint injury or ligament strain. For another example, when practicing barbell squat, if it includes chest, bow and waist, it will not only affect the training quality, but also cause lumbar injury. Therefore, the action standard is an important factor to prevent sports injuries.
3. Reduce the amount of exercise or stop exercising when the state is not good. There are peak periods and low periods in the human body's motor function. When you are in poor health, you need to reduce your exercise or rest for a day or two to adjust. Don't be forced, because injuries are often caused by poor energy when you are in a bad state.
4. Change fitness methods or places when you are depressed. Changing the way or place of fitness can play a positive role in mood regulation when you are depressed. Taboo "rebellious attitude" and distracting thoughts training.
Please ask your partner or coach for protection and help when carrying heavy objects. Please seek protection and help from your fitness partner or coach when carrying heavy loads or completing difficult movements, so as to be prepared.
6. Pay attention to self-protection. Concentration can not only improve the quality of training, but also prevent accidental injuries. When the body shows signs of discomfort (such as pain) during exercise, you should appropriately reduce the amount of exercise, or stop exercising and strengthen self-protection.
7. Ensure rest. After fitness exercise, the body is overdrawn and muscle cells are damaged, so it is necessary to have a full rest to promote the recovery of the body and the growth of muscles. Rest includes adequate sleep and other recreational activities beneficial to physical and mental health. Poor rest not only affects the recovery of the body, but also easily leads to overtraining and sports injuries.
First of all, you need to determine what you are suitable for. Do you want to lose weight or build muscles? Any method needs to be targeted and accurate. You can search the parts or methods you want to exercise on Baidu, find out the ways and methods you want to exercise, and customize a fitness plan. Stick to it and you will see the results bit by bit.
How to Properly Shake the Big Gun for Fitness "Field Fitness —— Training Strong Survival Force with Lost Skills"
Guide: This is not a book that teaches you to practice "lovely muscles", but a book that teaches you to use the sundries that can be seen everywhere in the construction site to practice practical strength, extreme strength and survival strength.
The author Ergouzi spent 19 years on the hardest construction site in Henan Province, and gradually excavated a set of the oldest fitness methods, a set of strength philosophy that had long been lost in the commercial society, and became one of the strongest people in all workplaces on earth-which made him live with dignity.
When he became a contractor, he sorted out this lost skill and made it public-this is the most precious gift he brought us.
A real man from the inside out, at least can do:
Carry two bags of cement to the third floor (preferably 10 floor).
Hands up 1 precast concrete slab (preferably 3 slabs).
Hang 8 bricks in one hand (preferably 20 bricks)
Climb the 20-meter-high scaffold with 6 fasteners (preferably 20) by hand.
2 cars (7 cars are best) load and unload river sand separately.
Push three unicycles at the same time (preferably eight unicycles)
Hang the 10 brick upside down on the scaffold and make it into 20 rolls (preferably 30×50).
Brick removal at one time 100 (300 is the best).
1 hour steal 1 bundle of steel bars (preferably 3 bundles).
Run one manhole cover in each hand 1km (preferably 6km).
I-beams with a length of 3m are used to climb the 5-mile mountain road (it is best to climb Mount Tai with a resistance of 5m).
Eat eight steamed buns at a time (preferably 20).
……
The second dog, the king of the construction site, stands on the high I-beam mountain and looks at you eagerly.
How to warm up correctly before weightlifting: First of all, the heart and lungs | Starting from the heart;
Skipping rope 300-500 single shake | skipping rope 300-500 single shake
Warm-up reasons and precautions: increase body temperature and heartbeat. Try to ensure that the heart rate can be above 120 beats/min after jumping.
Then start moving joints | Then joints:
Around the wrist and ankle, 20 times in each direction | Turn the ankle and wrist, 20 times in each direction.
Reasons and precautions for warm-up: Many people know the importance of flexibility and flexibility of wrists and ankles, but they never move their wrists and ankles during warm-up. Don't forget from now on.
20 laps around the shoulder || Shoulder ring, 20 times
Causes and precautions of warm-up: Opening the shoulder joint and strengthening the mobility of the shoulder joint is one of the classic warm-up exercises. Hold the skipping rope with both hands, and the grip distance is slightly wider than the shoulder (the width can be appropriately increased or decreased according to the flexibility of the shoulder joint). Please pay attention when turning: A sink your shoulders, B hold out your chest, C tuck in your abdomen, D start from your shoulders and turn slowly in a controlled way (it's useless to drip quickly ~).
Then enable hip and leg | then hips &；; leg
* * * Two groups | 2 sets:
Squat with weight 10 | | Squat in the air 10 times
Warm-up reasons and precautions: keep your center of gravity in front of your feet like weightlifting. Needless to say, the classics are enabled on the hips and front thighs.