Monday

★ 6: 30-( 1) Jogging for 2500 ~ 4000 m (aerobic training, improving cardiovascular system and enhancing endurance) (2) Stretching activities (improving flexibility and accelerating physical recovery).

★ 17: 30-( 1) strength training (warm-up before training)-push-ups 15/ group× 3 group pull-ups to see personal ability (upper limbs) 20/ group× 3 group (abdominal muscles) squat stretching 10/.

Tuesday

★ You can also arrange your favorite sports activities during the break (not too intense).

Wednesday

★ Repeat Monday's training.

Thursday

★ 17:30 (1) anaerobic training (warm-up before exercise): 30m accelerated running ×2 groups ++50m accelerated running ×2 groups ++ 100m accelerated running ×2 groups ++200m sprint ×3 groups.

(2) Aerobic training: jogging 2000 meters.

(3) Relax and stretch muscles after exercise.

Friday

★ Arrange favorite sports activities (such as basketball, volleyball and table tennis). )

Saturday

★ 17: 30-( 1) strength training (warm-up before training)-push-ups 15/ group× 3 group pull-ups to see personal ability (upper limbs) 20/ group× 3 group (abdominal muscles) squat stretching 10/.

Sunday

★ Take a full rest, don't do too strenuous activities, and fully recover.

I wonder if it suits you?

You can put forward specific requirements.

The alternation of rest and exercise, and the alternation of various exercise contents, methods and means are helpful to prevent sports injuries caused by local fatigue.