Variable-speed long-distance running: 6000m-8000m, 30-45 minutes, alternating speed, insist on it every day!

(2) Anaerobic training (strength training)

PS:

Time: refers to the amount you can barely finish! (Select the weight according to the number of times)

Rest 60-90 seconds between strength training groups and 90- 120 seconds between movements.

The first day of chest training

Flat dumbbell bench press 10- 12 (times) x3 (group)

Flat barbell bench press 10- 12 (times) x3 (group)

Flat dumbbell flying bird 10- 12 (times) x3 (group)

Hippo Chef Dumbbell Bird 10- 12 (times) x3 (group)

Bowing bird 10- 12 (times) x3 (group)

Push-ups 15-20 (times) x4 (group)

Day 3 Shoulder and Abdominal Training

Standing dumbbell shoulder lift 10- 12 (times) x3 (group)

Standing dumbbell side lift 10- 12 (times) x3 (group)

Lizi dumbbell forward lift 10- 12 (times) x3 (group)

Sit-ups+sit-ups and leg lifts 15-20 (times) x6 (group)

Sit-ups+sit-ups and leg lifts alternate training, and each group does 3 groups.

Lie on your back, bend your knees and stretch your legs 15-20 (times) x3 (group)

Increase the difficulty: keep posture for 3 seconds or put a light dumbbell between your ankles.

Day 5 Back and Upper Limb Training

One-arm dumbbell rowing 8- 12 (times) x4 (group)

Supine one-arm dumbbell press 8- 12 (times) x4 (group)

Pull-ups 8- 12 (times) x4 (group)

Dumbbell bending and neck back arm flexion and extension 8- 12 (times) x4 (group)

Both arms perform two actions at the same time.

Standing posture and backward extension 8- 12 (times) x4 (group)

Day 7 Leg (Lower Limb) Training

Barbell Squat 8- 10 (times) x3 (group)

Dumbbell Squat (Arrow Squat) 8- 10 (times) x3 (group)

Barbell Squat (Arrow Squat) 8- 10 (times) x3 (group)

Dumbbell Squat Press 8- 10 (times) x3 side by side (group)

Dumbbell Squat and Twist 8- 10 (times) x3 (group)

Flexion, extension and bending of one-legged dumbbell 8- 10 (times) x6 (group)

The two groups alternate training, and each group does 3 groups.

Sprint 50m x4 (team)