The first stage of the physical adjustment period
Mainly based on low-intensity aerobic exercise and simple muscle strength exercise, the main purpose is to comprehensively improve physical fitness and adapt to the next exercise plan;
The first stage schedule (2 weeks)
AM (06:00) or AM (10:00)
Afternoon (15:30) or evening (20:30)
Monday
Walk for 40 minutes.
Walk for 40 minutes.
Tuesday
Squats, sit-ups, push-ups
Wednesday
Walk for 40 minutes.
Jump rope for 20-25 minutes.
Thursday
Friday
Walk for 40 minutes.
Jump rope for 20-25 minutes.
Saturday
Squats, sit-ups, push-ups
Sunday
Take a walk and run for 40 minutes.
Pilates for 30 minutes
aerobic exercise
(1) Go fast at a speed of 6 km/h;
(2) Combination of walking and running, that is, fast walking and jogging, fast walking for 8 minutes and jogging for 2 minutes, and cycling in 3 groups.
(3) Skipping rope, according to the pattern of 2+ 1, jump for 2 minutes, rest 1 minute, and cycle.
Strength training
(1) Squat, 25-30 times/group, do 3-5 groups, with intervals of 30-60 seconds;
(2) Sit-ups, 20-25 times/group, 3-5 groups with an interval of 30-60 seconds;
(3) Push-ups, 10- 15 times/group, do 3 groups with an interval of 30-60 seconds. Those who can't do push-ups can choose flat support, each time 1 minute, repeating 5-8 groups;
(4) Pilates can choose Pilates magic circle to cooperate with video practice. You can choose Pilates Magic Circle with video practice.