Primary training program: Bidifferentiation for four days, four times a week, and twice a week for each muscle block. The first course is to practice "trunk" and the second course is to practice "limbs". After the equipment training is completed, aerobic training is carried out, and the two courses are alternately carried out.
Lesson one:
The names of the planned actions of the training ground in the first week, the second week, the third week, the fourth week and the fifth week.
Number of groups, number of groups, number of groups
Chest 1 sitting posture apparatus oblique press112-12-15312-15.
2. Sitting posture apparatus with chest clip112-15212-15312-15.
hardworking
3 Chest of the puller112-15212-15.
4 Sitting rowing equipment112-15212-15.
5 push-ups112-15212-15.
Shoulder 6 Sitting posture apparatus Shoulder pressing112-15212-15.
7 dumbbell side lift12-15212-15312-15
Abdominal 8 tilt sit-ups 1 20-30 220-30 320-30
9 Sitting posture apparatus, abdominal compression, downward pressure 1 20-30 220-30 320-30
10 aerobic exercise for 20 minutes, 30 minutes and 40 minutes.
Target heart rate =(220- age) × 60%-70% = per minute 1 16- 135 beats.
Lesson 2:
The names of the planned actions of the training ground in the first week, the second week, the third week, the fourth week and the fifth week.
Number of groups, number of groups, number of groups
Triceps brachii 1 chest depression112-1215312-15.
2 flexion and extension of sitting posture apparatus arm12-15212-15312-15
Biceps biceps brachii 3 puller stands bending112-15212-15312-15.
4. Arm bending of sitting posture instrument112-15212-12-15.
thigh
5 Leg lifting with sitting posture equipment112-15212-15.
6. Seat leg adduction112-15212-15.
7 leg flexion and extension112-15212-15.
8 prone leg bending112-15212-15.
Leg 9 stands on the heel115-20215-20315-20.
10 aerobic exercise for 20 minutes, 30 minutes and 40 minutes.
Target heart rate =(220- age) × 60%-70% = per minute 1 16- 135 beats.
Advanced training plan: cyclic training, 4 times a week. The first course is "the cyclic training mode based on barbells", and the second course is "the cyclic training mode based on dumbbells". Every instrument training always does 3-4 cycles. After the equipment training, 40 minutes of aerobic training, two courses alternately.