Twice a week, 20-30 minutes each time, with a distance of 3-5 kilometers.
It's good for your heart and lung system. It can promote your digestion and absorption. It's good for muscle exercise.
2. Strength training plan: (the intensity should be mastered according to your own situation)
1. Jump rope to warm up 10 minutes.
Stretching and stretching
3. Dumbbell exercises 7 times a week
4. (times) refers to the number you can barely complete! (Select the weight according to the number of times)
The first leg training day (high-intensity leg training is beneficial to hormone secretion)
Dumbbell Squat 10- 15RM (times) x3 Group
Dumbbell straight leg hard drawing 10- 15RM
Dumbbell Scissors Squat 10- 15RM
Chest training the next day
Dumbbell chest push 10- 12RM (times) x3
Dumbbell wide chest 10- 12RM
Dumbbell bird 10- 12RM
Come back for training on the third day
Dumbbell single-arm rowing: 8- 12RM (times) x3
Hard drawing of dumbbell bent leg: 8- 10RM
Dumbbell bending stroke: 8- 12RM
Day 4 Shoulder Training Day
Sitting dumbbell press 10- 12RM (times) x3
Standing dumbbell side lift 10- 12RM
Vertical dumbbell rowing 10- 12RM
Day 5: 2 training days
Sit on the dumbbell and bend alternately 8- 12RM (times) x3.
Dumbbell bending hammer 8- 12RM
External rotation dumbbell bend 8- 12RM
Day 6: 3 training days
One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3
Dumbbell bending arm flexion and extension 8- 12RM
Narrow Push-ups 10- 15R Day 7 Abdominal Training Day
Sit-ups 15-20RM (times) x3
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
One: Cardiopulmonary Function Training Plan:
3-4 times a week, 20-30 minutes each time, and the heart rate is controlled at around (220- your age) x80%.
Two. Strength training plan reference: (training every other day)
1. Jogging 10 minutes.
stretching
The first day of leg and abdomen training day:
Squat for 3 groups, x8- 10 times.
Leg lifting in sitting position is 3 groups of x8- 10 times.
Leg flexion and extension 3 groups x 10- 12 times.
Leg curl 3 groups x 10- 12 times.
Four groups of sit-ups x 15-20 times.
Four groups of supine leg lifts x 15-20 times.
The next day chest and shoulder training.
Press the horizontal barbell for 3 groups of x8- 12 times.
Tilt the dumbbell upward and press 3 groups of x8- 12 times.
Tilt dumbbell bird upward for 3 groups of x8- 12 times.
Sitting posture apparatus clamped chest for 3 groups, x8- 12 times.
Sit on the dumbbell and press 3 groups of x 10- 12 times.
Standing dumbbell side lift 3 groups x 10- 12 times.
Bend over three groups of birds x 10- 12 times.
On the third day, I returned to training day.
Three groups of wide-grip pull-ups were pulled up by x8- 12 times.
Leg bending and hard drawing are three groups of x8- 10 times.
Bow and arrow barbell rowing 3 groups x8- 10 times
There are 3 groups of 8-12 times in the front of the neck.
Row with the seat for 3 groups of x8- 12 times.
Day four II. Three-head training day
Sit on dumbbells and bend alternately for 3 groups of x8- 12 times.
E-Z bar barbell is bent for 3 groups of x8- 12 times.
The stretcher was bent for 3 groups of x8- 12 times.
Press the rope for 3 groups x8- 12 times.
One-arm dumbbell neck and back arm flexed and stretched for 3 groups of x8- 12 times.
The barbell bends for 3 groups of x8- 12 times.
(60-90 seconds rest between groups) (90- 120 seconds rest between two movements)
(The above is for reference only, and you should adjust it according to your own situation during training. )
(and pay attention to diet and rest! ! ! )