A complete fitness plan should include three aspects: eating (eating), practicing (practicing) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility.

Second, the training plan: at the beginning, you need 5- 10 minutes of aerobic warm-up, and finally you need 5- 10 minutes of stretching and relaxation, with 40-50 minutes of 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 (chest push in sitting position);

(3) Legs: barbell squat (Smith squat);

(4) Shoulder: barbell pressure (dumbbell pressure);

(5) Arm: barbell bending (dumbbell bending);

(6) Abdomen: sit-ups (sit-ups).

3. Training remarks: Training is conducted three times a week, once every other day, and the time is about 1 hour. Exercise the whole body, one action for each part. The actions in brackets are reserved, 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 push, inhale when you relax, and move.