Warm-up exercises should focus on large muscle groups. Practitioners can warm up their legs by standing still, turning around and lifting their knees. If it is chest and shoulders, you can turn around, raise your arms and turn around. People who like treadmills or skipping rope can walk for 3-5 minutes first and do some stretching exercises to warm up.
Relax after training
Mainly to relax muscles, 3-5 minutes.
training plan
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday and Sunday
(Recycle continuously)
The first week of standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Leapfrog: 100m * 1 group
Duck step: 100m * 1 group
Standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Leapfrog: 100m * 1 group
Duck step: 100m * 1 group
Standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Push-ups: 15 *4 group+the last group to the exhausted group (slow down); Standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Leapfrog: 100m * 1 group
Duck step: 100m * 1 group
Standing support: 10 *3 groups, with each group resting 1 min;
Run 3000 meters;
Push-ups: 15 *4 group+the last group to the exhausted group (slow down);
Standing support in the second week: 12 *3 groups, with each group resting 1 min;
3200-meter run
Push-ups: 15 *5 group+the last group to the exhausted group (slow down); Standing support: 12 *3 groups, with each group resting 1 min;
3200-meter run
Leapfrog: 100m * 1 group
Duck step: 100 m * 1 group standing support: 12 *3 groups, each group rests 1 minute;
3200-meter run
Push-ups: 15 *5 group+the last group to the exhausted group (slow down); Standing support: 12 *3 groups, with each group resting 1 min;
3200-meter run
Leapfrog: 100m * 1 group
Duck step: 100 m * 1 group standing support: 12 *3 groups, each group rests 1 minute;
3200-meter run
Push-ups: 15 *5 group+the last group to the exhausted group (slow down); Standing support: 12 *3 groups, with each group resting 1 min;
3200-meter run
Leapfrog: 100m * 1 group
Duck step: 100 m * 1 group standing support: 12 *3 groups, each group rests 1 minute;
3200-meter run
Push-ups: 15 *5 group+the last group to the exhausted group (slow down);
In the third week, standing support: 15 *3 groups, each group rested for 30 seconds;
3,200m running, load10kg;
Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); Standing brace: 15 *3 groups, with each group resting for 30 seconds;
3,200m running, load10kg;
Leapfrog: 100m * 1 group
Duck step: 100 m * 1 group standing support: 15 *3 groups, with each group resting for 30 seconds;
3,200m running, load10kg;
Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); Standing brace: 15 *3 groups, with each group resting for 30 seconds;
3,200m running, load10kg;
Leapfrog: 100m * 1 group
Duck step: 100 m * 1 group standing support: 15 *3 groups, with each group resting for 30 seconds;
3,200m running, load10kg;
Push-ups: 20 *5 groups+the last group to the exhausted group (slow down); Standing brace: 15 *3 groups, with each group resting for 30 seconds;
3,200m running, load10kg;
Leapfrog: 100m * 1 group
Duck step: 100m * 1 group
Standing brace: 15 *3 groups, with each group resting for 30 seconds;
3,200m running, load10kg;
Push-ups: 20 *5 groups+the last group to the exhausted group (slow down);
Run for 30-45 minutes in the fourth week.
Stand and support in rainy days; Raise your legs; According to the situation the day before yesterday, decide whether to do push-ups or duck steps.