Lung capacity should be practiced every day, mainly with aerobic exercise. Generally, it takes more than 30 minutes to run at middle speed. The specific time can be determined according to your own situation. With the improvement of physical fitness, the time or speed can be gradually extended. If possible, run only once or three times a week and take part in swimming several times. Swimming can exercise vital capacity well, and it has excellent exercise effect on overall strength, endurance and coordination. Swimming has no damage to all joints, which is incomparable to running.

After physical training, you can stretch your whole body flexibility, not only to relax, but also to exercise flexibility. You can do these actions: forward and backward shoulder pressing, forward leaning, backward leaning, positive leg pressing and side leg press.

Strength training is best done every other day. Yes, three times a week.

If you can go to the gym to practice your strength, that's best. If not, it doesn't matter. Below I give you two examples of strength training programs. One is the gym training program, and the other is the unarmed strength training program without equipment. For your reference.

Gym: (Test your ultimate strength first. Namely: find someone to protect you from bench presses, squats, hard pulls and weight-bearing sit-ups. These movements. Do it once and see how much you bear. This weight is 100% of the weight of an action. This test is done once a month, and then this month will prevail)

The first time: absolute strength training.

Legs:

Load-bearing squat

Make two groups of 50% by weight first. Each group warmed up at 10.

Then: 80%*2 groups, 90%*3 groups,

Squat with arrow: 50% of the limit of squat. . *2 groups

Heel lifting with one leg: 4 groups * 15 times per group.

Lumbar back:

Barbell hard pull: 70%*2 groups. 80%*2 groups

Abdomen: sit-ups: 50%*3 groups

Upper limbs:

Bench press: Do two groups with 50% weight first. Each group warmed up at 10.

Then: 70%*2 groups. 80%*2 groups

Pull-ups: 4 groups

The second time:

Explosive power:

Squat jump with weight: 40%*2 groups, 50%*2 groups, 60%*2 groups.

Start quickly from both ends: 20 times *4 groups

Quick clean and jerk: 40% of bench press limit * 4 groups * 65438+ 05 times in each group.

The third time:

Muscle endurance

Try to choose a barbell that is not too heavy as a load.

Do: 10 bend+10 fast clean and jerk+10 straight leg weight forward+10 lunge+10 weight squat, then put down the barbell and do a group of double-headed jumps. Do a group above, and do three to five groups.

Unarmed:

The parallel bars are bent and stretched. Pull-ups. Start at both ends. Lie on your back. Squat on one leg. Step by step. Lift your heels. These operations are divided into four groups in order.

If it does not indicate how many times each group does it, it is required to do the limit number of times.