First of all, it's morning. There is no need to get up too early. Get up at 8 o'clock, have some breakfast and rest 1 hour. Start after 9 o'clock and stretch your muscles before training.
1 6 groups (warm-up group), each group 15, interval 1 min.
6 groups of push-ups (warm-up group), each group does 80%-90% of your most times, with an interval of 1 minute.
Do you have dumbbells at home? If not, buy a pair with adjustable weight. Five groups (warm-up group), each group 12 dumbbells, interval 1 min.
There are 6 groups in each group 15, so there is no need to warm up because the body is already hot, and there is an interval of 1 minute.
Let's practice like this first, because you usually exercise less, so the intensity should not be too high. Come to me after practicing for 1 month, practice for 2 days and take a day off.
I am a bodybuilder, but I think it suits you, too. This is my primary training method, step by step. Persistence is very important.
The training of junior students should be based on the principle of combining work with rest, with basic training as the mainstay. Three times a week.
Strength training, after four strength trainings, do an aerobic training and practice the next day.
The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
The plan for the third day is the same as that for the first day.
The plan for the fourth day is the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.
Eat more vegetables and meat at noon.
Don't overeat at night (because you have to exercise)
Drink a glass of milk and eat a loaf of bread an hour before going to bed.
Get 8 hours of sleep every day (sleep is very important)