One: Aerobic Training Plan (Reference): Treadmill or Elliptical Machine
3-4 times a week. 30-40 minutes each time. The distance is 3-5 kilometers. Heart rate.
Control at 220 years old by 60-70%
Two: Strength Training Plan
(Reference)
(After one month, it was adjusted to 10- 12RM.
(times) x3 group)
1.
Treadmill jogging to warm up 10 minutes.
2.
Stretcher stretching
The first leg training day
Smith half squat: 15-20
(times) x3 group
(Rest between groups for 60-90 seconds)
Leg lift in sitting position
/room kloc-0/5-20
Leg flexion and extension
/room kloc-0/5-20
Leg bending
/room kloc-0/5-20
The next day chest and shoulder training.
Bench barbell
/room kloc-0/5-20
(times) x3 group
Upward tilting dumbbell press
/room kloc-0/5-20
Tilting dumbbell bird
/room kloc-0/5-20
Sitting dumbbell press
/room kloc-0/5-20
Standing dumbbell side lift
/room kloc-0/5-20
the third day
Back training day
Bend over and row with barbell.
/room kloc-0/5-20
(times) x3 group
Cervical anterior pull-down
/room kloc-0/5-20
Sitting rowing equipment
/room kloc-0/5-20
The bird behind the dumbbell
/room kloc-0/5-20
The fourth day
Arm training day
Sit on dumbbells and bend alternately
/room kloc-0/5-20
(times) x3 group
E-Z bar barbell bending
/room kloc-0/5-20
Tensile bending
/room kloc-0/5-20
Flexion and extension of the back arm of dumbbell neck in sitting position
/room kloc-0/5-20
Rope downward pressure
/room kloc-0/5-20
Day 5 Abdominal Training Day
sit-up
15-20 (times)
x3
Lift your legs.
/room kloc-0/5-20
Torsional sit-ups
12- 15RM
Liangtouqi
12- 15RM
(You can also practice all the parts at once and choose an action for each part.
Do 20 cycles of training for each movement! ! ! )