Reference of muscle exercise plan:
The best time for fitness is from 3 pm to 9 pm.
Please refer to the following plan:
One: Cardiopulmonary Function Training Plan Reference: Run 1-2 times a week for about 20 minutes each time, with a distance of 3-5 kilometers.
It's good for your heart and lung function and digestion and absorption, but the training time is not easy to be too long.
2. strength training plan reference: (the intensity should be mastered according to your own situation)
Jump rope warms up for 5- 10 minutes each time.
Then stretch the part to be trained.
(RM) refers to the amount you can barely accomplish! (Select weight according to RM)
(For example, if you use a 5 kg dumbbell to do double head flexion, you can do it more than "12 times". This weight will not have much influence on muscle gain, so you should increase the weight.
(Rest between groups for 60-90 seconds, rest between actions for 90- 120 seconds)
First day back+biceps training
(1) Pull-up wide handle: 8- 12RM (times) x4
(2) Pull-ups with narrow handle: 8- 12RM (times) x4
(3) Dumbbell single-arm rowing: 8- 12RM (times) x4
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(4) Bending: group 8- 12RM (times) x3.
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(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
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(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
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The second day chest+triceps training
(1) dumbbell chest push10-12mx3 group
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(2) dumbbell bird 10- 12RM x3 group.
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(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
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(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
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Day 3 Leg+Shoulder Training Day
(1) Dumbbell Squat (with dumbbells on both sides of the body) Group 8-10RM (times) x3
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(2) Dumbbell scissors squat 8-10rm3 group/upimg3/2005/117/000200025.gif.
(3) Sprint 50m X4 times (if convenient)
(4) Standing dumbbell press 10- 12RM (times) x3
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(5) Standing dumbbell side lift 10- 12RM (times) x3
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(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
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Rest on the fourth day: repeat the training content of 1, 2 and 3 on the 5th, 6th and 3rd.
The abdomen can be practiced every other day: 3 movements are recommended.
Kneeling 15-20RM (times) x3
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Oblique abdomen 15-20RM (times) x3
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Touch your toes 15-20RM (times) x3
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The above are for reference only, and should be adjusted according to your own situation during training.