First, morning exercises:
1, treadmill: run at a constant speed for 30 minutes, get up at 5 am, and run for 30 minutes in the morning (warm-up+vital capacity training).
2. Flat training:
① leg press: Straighten your legs and find a suitable height. Leg press must be strong enough, and leg press should last 65,438+00 minutes (to lay the foundation for practicing flexibility). Don't rest after that,
② Squat up 50 times (exercise thigh muscles and explosiveness)
(3) Heel 50 (legs straight, toes as the force point, whole body lifted) (calf muscle training). Jogging 1 min dumbbells in 3 groups (30 in each group).
2. Exercise on combined fitness equipment: choose the weight according to your own strength.
① Chest muscle and arm strength training: 3 groups (30 in each group) chest expansion exercise.
② abdominal muscle training: After three groups of high sit-ups (30 in each group), it gradually increased (1 per day, persistently).
③ Training of biceps brachii, triceps brachii and forearm: All three groups increased upper arm stretching (20 in each group).
Jog for 3 minutes and call it a day.
Second, evening training: start from the treadmill: run at a constant speed for 30 minutes to warm up.
① leg press: Straighten your legs and find a suitable height. Leg press must be strong enough, and leg press should last 65,438+00 minutes (to lay the foundation for practicing flexibility). Don't rest after that,
② Squat up 50 times (exercise thigh muscles and explosiveness)
(3) Heel 50 (legs straight, toes as the force point, whole body lifted) (calf muscle training). Jogging 1 min dumbbells in 3 groups (30 in each group).
2. Exercise on combined fitness equipment: choose the weight according to your own strength.
① Chest muscle and arm strength training: 3 groups (30 in each group) chest expansion exercise.
② abdominal muscle training: After three groups of high sit-ups (30 in each group), it gradually increased (1 per day, persistently).
③ Training of biceps brachii, triceps brachii and forearm: All three groups increased upper arm stretching (20 in each group).
Jog for 3 minutes and call it a day.
Three, doping training (can be completed in the gym, home or dormitory):
1, abdominal muscle training: 150 Sit-ups before going to bed, legs flat, hands on your head, elbows touching your legs. It can also be mixed in morning exercises and evening exercises.
2. Arm strength training (completed at home): Push-ups 50 times, and then gradually increase, target 1000.
3. Bend your arms and stretch your chest muscles (parallel bars), 20 at a time, with the target of 1000. Can be mixed in morning exercises and evening exercises.
4. Endurance training: In fact, warm-up running at a constant speed is the basic endurance training, mainly cross-country running (the focus of cardiopulmonary training).
5. Five groups of skipping rope (65,438+000 in each group), cardiopulmonary and flexibility training, and muscle coordination throughout the body.
Cross-country running at least 1 0 km per week.
Fourth, persistence is victory. ...