It is stipulated that you should practice four times a week, and it takes about half an hour each time.
1, Monday, spend ten minutes running in the same place, doing sixty push-ups, which can be done in groups, one group doing thirty, ninety squats, sixty sit-ups and sixty leg lifts.
2. On Tuesday, practice skipping rope by hand 10 minute, 60 sit-ups, 60 reflexes and 60 leg lifts.
Give yourself a proper rest on Wednesday, so you don't have to be too tired.
5. Continue to repeat the actions of Monday and Tuesday on Thursday and Friday.
Finally, you can gradually increase your personal fitness exercise prescription according to your actual exercise situation. If possible, you can add your diet to your personal fitness exercise prescription.
You don't have to follow the above personal fitness exercise prescription completely, because in addition to the above personal fitness exercise prescription, you can also make a personal fitness exercise prescription that belongs to you, suits you and is helpful to you according to your actual situation. Don't worry during the practice. It's important to take your time and persevere.
Extended data
The function of exercise prescription:
1, Effect of Exercise Prescription on Cardiovascular System
Exercise prescription can slow down heart rate, stabilize blood pressure, increase cardiac output and enhance the compensatory ability of cardiovascular system. However, attention should be paid to heart diseases, such as congenital aortic stenosis, which is common in children, and fatigue is easy after exercise, and aerobic exercise ability is reduced. If you exercise reluctantly, you can have fainting, chest pain, and a few even die suddenly.
2. Effect of exercise prescription on respiratory system
Implementing exercise prescription can enhance the ventilation and oxygen uptake ability of respiratory system and improve the functional state of respiratory system.
3. The influence of exercise prescription on exercise system
Implementing exercise prescription can enhance muscle strength, muscle endurance and muscle coordination to maintain and restore joint range of motion, promote bone growth, stimulate proprioceptors, preserve exercise conditioned reflex, promote blood and lymphatic circulation of exercise system, and eliminate swelling and pain.
4. Effect of exercise prescription on digestive system
Exercise prescription can promote the function of digestive system, strengthen the absorption and utilization of nutrients, stimulate appetite, promote the synthesis and excretion of bile, reduce the occurrence of gallstones, promote gastrointestinal peristalsis and prevent constipation and other diseases.
5. Effect of exercise prescription on nervous system
Implementing exercise prescription can improve the excitement or inhibition ability of central nervous system, improve the regulation function of cerebral cortex and neurohumors, and improve the functional regulation of nervous system to various organs and systems.
References:
Baidu encyclopedia-exercise prescription.