Considering that you are a high school student, you are still growing up. Fitness should not be too hard, and there is not much time to study. Therefore, the principle of fitness is: small muscle groups practice large muscle groups, the training is simple and practical, rest and nutrition are sufficient, and the effect is quick in a short time.

Plan:

Monday: Chest: Push-ups 5 groups *25-30

Tuesday: Back: Pull-ups 5 groups *8- 15

Wednesday: Legs: Three groups of weight-bearing squats * 10 or 100 sprint twice, choose one.

Thursday: Shoulder: parallel bars arm flexion and extension 5 groups * 10- 15

Friday: arm+abdomen: backhand pull-ups 3 groups * 15 (two heads) narrow hand push-ups 5 groups *25 (three heads) sit-ups 3 groups *25

Rest for six days.

1. Monday to Friday, because there is no time, try to do it at school after class. Actually, around 7 o'clock is the best, but you are in class. If you do it between classes, you're afraid you won't be able to attend class.

2. Squat with heavy load, just lift some heavy objects in your hand. It's better to have dumbbells instead of backpacks and put some heavy objects in them.

I won't practice on March 6th. Be sure to rest. Practice 3 points and raise 7 points.

4. The diet must be reasonable, bring some milk and egg whites, eat after practice, usually have a full meal, but don't overdo it, eat less high-sugar and high-fat foods, and eat more fruits and vegetables and high-protein foods.

Fitness is a long-term thing. No obvious effect can be seen for several years. You should stick to scientific training and don't worry.

I wish you success in fitness!