Exercise requirements: moderate intensity. If you want to lose weight, you should give priority to aerobic exercise with appropriate equipment. If you want to gain muscle, you should focus on equipment practice.
Exercise times: 5 times a week, Sunday, Monday, Tuesday, Thursday and Friday.
Practice content:
1. Aerobic exercise
1) movable joint.
2) Run a circle at a uniform speed+15 straight kick;
Run at a constant speed in one lap+15 times;
Run a lap at a constant speed+15 leapfrog;
3) Three-lap variable-speed running. 2. Strength exercises
Chest and abdomen on Sunday
1) Chest (muscular, muscular girth increased)
(1) Push-ups 8*3 (8 push-ups in one group and 3 groups);
(2) supine dumbbell bird 8*3
(3) press 8*3 for supine dumbbell.
2) Abdomen (reducing fat and circumference)
(1) 20RM*3 from both ends of the ingot (total rectus abdominis, a group of 20 is 3 groups, enough for hands and feet to lie down at the same time).
(2) Sit-ups boarding 15RM*3 (lower part of rectus abdominis)
(3) Lie on your back and lift your legs from both sides (15*3).
On Monday came back, arm.
1) is back
(1) Bend down and row 9*3.
(2) Dumbbell shrug 9*3
2) Arms (small muscles)
(1) dumbbell arm bend (biceps brachii) 8*3
(2) Prone arm flexion and extension (triceps brachii) 8*3
Tuesday's leg, abdomen
1) leg (reduced circumference)
(1) Squat 10*3
(2) Squat with an arrow step 10*3
2) Abdomen (reducing fat and circumference)
(1) 20RM*3 from both ends of the ingot
(2) Sit-ups boarding 15RM*3
(3) Lie on your back and lift your legs from both sides (15*3).
Thursday chest, abdomen
1) Chest (muscular, muscular girth increased)
(1) push-ups 8 * 3;
(2) supine dumbbell bird 8*3
(3) press 8*3 for supine dumbbell.
2) Abdomen (reducing fat and circumference)
(1) 20RM*3 from both ends of the ingot
(2) Sit-ups boarding 15*3
(3) Lie on your back and lift your legs from both sides (15*3).
Come back on Friday, arm
1) is back
(1) Bend down and row 9*3.
(2) Dumbbell shrug 9*3
2) Arms (small muscles)
(1) dumbbell arm bend (biceps brachii) 8*3
(2) Prone arm flexion and extension (triceps brachii) 8*3