The exercise prescription I designed for you is divided into two parts: improving physical fitness and developing muscle contour and strength.
The physical training program is also divided into two parts:
First, morning running enhances the supply of cardiopulmonary energy. Improve physical fitness.
Get up early and run in the morning every day (except for daily, uninterrupted, rainy and other irresistible factors), preferably three to four kilometers. The speed is limited. It's too slow to work. The main purpose of designing morning running is to improve physical function, blood circulation function and respiratory function, which is also called cardiopulmonary energy supply. What speed is the most suitable speed! There is no conclusion here, it depends on your actual situation. Monitor yourself in real time and measure your heart rate after running. The highest heart rate is about 150. Neither too high nor too low. It is recommended that people who have heart disease or are not suitable for strenuous exercise use it with caution. I'm here for diseases with weak systems but no restrictions.
Do some static traction exercises after morning running to develop ligament flexibility and joint mobility. You can also practice some sensitivity and coordination skills!
Second, strength exercises.
If you can't go to the gym, you might as well try to do the following exercises in your spare time without equipment;
1, fully preheat
2, sit-ups (fast) three to five groups, each group as much as possible to do (sit-ups at both ends are better, sit-ups are aimed at the lower abdomen, you can practice the whole abdominal muscles from both ends).
3, rapid push-ups three to five groups, each group as much as possible to do chest muscles and arm muscles.
4. Quickly squat on one foot. (Or in the dormitory, let the students sit on your shoulders and do squats) Three to five groups each until the thigh muscles are weak. Exercise thigh muscles.
5. Face the wall and hold the wall with one toe touching the ground and the instep of the other foot sticking to the back of the anchor's calf. Then it vibrates up and down on its feet. Three to five groups, each group practiced until the calf was too painful to practice calf muscles.
6. Pull-ups grab doors and windows or pull up shops. Three to five groups, each group practiced until the arm was weak. When pull-ups, the head is higher than the height of the hand. Practice arm muscles, as well as latissimus dorsi and trapezius muscles.
7, turn sit-ups, three to five groups, each group does its best. Practice oblique abdominal muscles
When doing strength exercises, try to exercise muscles in all parts of the body. After each exercise, relax your muscles a little, do some relaxation exercises, rest for a few minutes for 2 to 3 minutes, and then do the next exercise. If it is possible to train in the gym, the effect is the best. The gym is fully equipped to avoid repeating the same movements in boring training. If it is possible to go to the gym, please leave me a message if you need a gym training plan! (Note: Various strength training methods and corresponding parts in the gym are detailed in my Baidu space).
The above is the strength training method. Let's talk about nutritional requirements first.
There is a high demand for protein in strength training. Only by fully supplementing protein can muscles develop higher. Eat more high-protein foods such as meat and seafood, especially beef. At the same time, we should also pay attention to the supplement of potassium salt, sodium salt, calcium and vitamins. Bananas are high in potassium, and salt can supplement sodium salt. Fruits and vegetables can supplement vitamins), it is recommended to eat calcium tablets!
As long as you can supplement enough protein, get enough energy and properly supplement minerals and vitamins every day, you can meet the normal training. As for the specific dining plan, you can decide on your own according to the appeal conditions.
If the economic conditions are good, you can also buy "creatine" and "protein powder" and take them during practice. The influence on your practice is obvious. Protein powder and creatine are not specifically introduced here. If you have any ideas about this, you can talk to me. Or look it up on the internet yourself.
In addition, during the above system practice, pay attention to rest. Early to bed and early to rise. As long as you persist, the effect will be obvious.
I hope it helps you. Please let me know if you have any questions!