2-3 times a week, 30-60 minutes each time. Keep your heart rate at about 80% (220- your age).
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 abdominal training
Leg training is beneficial to the whole body muscle length. Sitting posture, leg lifting, 4 groups, x 10 to 12 Smith squat, 4 groups, x 10 to 12 leg bending, 4 groups, x 10 to 12 sit-ups, 4
Sit-ups, sit-ups and twists 4 groups x 15 to 20 times (practicing oblique abdominal movements), lifting legs 4 groups x 15 to 20 times.
The third day of chest and shoulder training
Press 4 groups of times x 10 to 12 for the barbell in prone position, 4 groups of times x 10 to 12 for the dumbbell in upward inclination, and 4 groups of times x/kloc for the dumbbell in upward inclination.
Day 5 Back Training
Roman chair stands alone: 4 groups of x 10 to 12 T-bar rowing, 4 groups of x 10 to 12 wide pull-ups, 4 groups of x 10 to 12 leg bending and hard pulling, and 4 groups of X 12 leg pulling.
Day 7 Double Head and Triple Head Training
Sit on the dumbbell and bend alternately for 4 times x 10 to 12 E-Z bar barbell bending for 4 times x 10 to 12 rope pressure for 4 times x 10 to 12.
One-arm dumbbell neck and back arm flexion and extension 4 groups x 10 to 12 times. The rest between groups is 1 min. The rest time between two exercises is 3 to 5 minutes.
First, the aerobic training plan
Cardiopulmonary function training runs twice a week for 20 to 30 minutes at a distance of 3 to 5 kilometers.
Second, the strength training plan (intensity according to their own situation)
1. Jump rope to warm up 10 minutes.
Step 2 stretch and stretch
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 to 15RM (times) x3 group dumbbell straight leg hard pull 10 to 15RM dumbbell scissors squat 10 to 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 dumbbell bending leg hard pulling: 8- 10RM dumbbell bending rowing: 8- 12RM
Day 4 Shoulder Training Day
Sit on the dumbbell press 10- 12RM (times) x3, stand on the dumbbell side lift 10- 12RM, row with vertical dumbbells 10- 12RM.
Day 5: 2 training days
Sit in dumbbell bend 8- 12RM (times) x3 dumbbell hammer bend 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 grip push-ups10/5rm
Day 7 Abdominal Training Day
Sit-ups 15-20RM (times) x3 sit-ups 15-20RM turn-over sit-ups 12- 15RM from both ends 12- 15RM.
First, the cardiopulmonary function training plan
3 ~ 4 times a week, 20 ~ 30 minutes each time, and the heart rate is controlled at about (220- your age) x80%.
Two: strength training plan reference
(Training every other day)
1, jogging to warm up 10 minutes 2. spread
The first day of leg and abdomen training day:
Squat 3 groups x8 to 10 sitting posture leg lifting 3 groups x8 to 10 leg flexion 3 groups x 10 to 12 leg bending 3 groups x 10 to 12 sit-ups 4 groups x 15 to.
The next day chest and shoulder training.
Press the barbell in the prone position for 3 groups of x8 to 12 times, and press the dumbbell in the inclined position for 3 groups of x8 to 12 times.
Up-sloping dumbbell flying birds 3 groups of sitting posture equipment clamp chest 3 groups of sitting posture dumbbell lift 3 groups of standing posture dumbbell lift 3 groups of x 10 to 12 times, side lift 3 groups of x 10 to 12 times bending flying birds 3 groups of X/kloc.
On the third day, I returned to training day.
Wide grip pull-ups for 3 groups of times, leg bending for 3 groups of times, standing barbell for 3 groups of times, neck pull-down for 3 groups of times, and rowing for 3 groups of times.
Day four II. Three-head training day
Sit on the dumbbell and bend alternately three groups of x8 to 12 E-Z bars, barbell bend three groups of x8 to 12 tensioners bend three groups of x8 to 12 ropes and press three groups of x8 to 12 times.
One-arm dumbbell neck back arm flexion and extension 3 groups of x8 to 12 barbell bending 3 groups of x8 to 12 times.
(60-90 seconds rest between groups) (90- 120 seconds rest between two movements)