A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle.
Strength training mainly includes:
1, back: pull-ups (pull down in front of the neck);
2, chest: flat bench press (sitting chest press);
3. Legs: barbell squat (Smith squat);
4. Shoulder: barbell pressure (dumbbell pressure);
5. Arm: barbell bending (dumbbell bending);
Exercise three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part, and keep the actions in brackets. There are three groups of movements, 8-65,438+02 times in each group. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly.
It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate.
：
Core strength training refers to a form of strength training. The so-called "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole composed of waist, pelvis and hip joint, and contains 29 muscles.
Core muscle group is responsible for stabilizing the center of gravity and transmitting strength, which is the main link of the overall force, and plays an important role in the activity and force of upper and lower limbs. Strong core muscle groups play a stabilizing and supporting role in body posture, sports skills and special technical movements in sports.
Therefore, anyone with graceful posture, strong body control and balance ability must train the core muscle groups well.
Reference: Baidu Encyclopedia "Core Strength Training"