1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is beneficial to muscle exercise)

2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.

2. Strength training plan reference

A. Jogging to warm up 10 minutes

B. Stretching the target muscle (static stretching)

The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.

Leg lifting in sitting position for 4 groups x 10- 12 times.

Smith squats 4 groups x 10- 12 times.

Leg curl 4 groups x 10- 12 times.

Lift the legs for 4 groups x 15-20 times.

Four groups of sit-ups x 15-20 times.

Four groups of oblique sit-ups x 15-20 times.

Four groups (x 15-20 times) of supine twist sit-ups.

Abdominal roll of fitness ball 4 groups x 15-20 times.

Leg lifting and belly rolling in 4 groups x 15-20 times.

Reverse belly roll 4 groups x 15-20 times

Traditional belly roll 4 groups x 15-20 times.

The third day of chest and shoulder training:

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.

Tilt the dumbbell upwards for 4 groups of x 10- 12 times.

4 groups of ascending dumbbell birds x 10- 12 times.

Sit on the dumbbell bird for 4 groups x 10- 12 times.

The sitting dumbbell is pushed for 4 groups of x 10- 12 times.

Standing dumbbell birds 4 groups x 10- 12 times.

Standing dumbbell side lift 4 groups x 10- 12 times.

Day 5 Back Training:

Four groups of dumbbell rowing with one arm x 10- 12 times.

Four groups of dumbbell bent legs were hard drawn x 10- 12 times.

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

T-bar rowing 4 groups x 10- 12 times.

Four groups of wide grip pull-ups were up x 10- 12 times.

Leg bending and hard pulling for 4 groups x 10- 10 times.

The cervical spine of 4 groups was pulled down x 10- 12 times.

Day 7 Double Head and Triple Head Training:

Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.

Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.

Dumbbell arm lift 4 groups x 10- 12 times.

The dumbbell was bent on one arm for 4 groups of x 10- 12 times.

The E-Z bar barbell is bent for 4 groups of x 10- 12 times.

Press the rope four times: x 10- 12.