2-3 times a week, 30-60 minutes each time? Heart rate control in (220- your age) x80%?
2. strength training plan reference?
A. jogging 10 minutes?
B. Stretch the target muscle (static stretching)?
The first day of leg and abdomen training: Is leg training beneficial to the whole body muscle length?
Sit with your legs crossed 4 groups of x 10- 12 times?
Smith squats? 4 groups of x 10- 12 times?
Bend your legs? 4 groups of x 10- 12 times?
Hanging legs? 4 groups of x 15-20 times
Sit-ups? 4 groups of x 15-20 times
Sit-ups? 4 groups of x 15-20 times?
Sit-ups? 4 groups of x 15-20 times? (practice abdominal oblique muscle movements)
Fitness ball belly roll? 4 groups of x 15-20 times
Lift your legs and roll your stomach? 4 groups of x 15-20 times
Anti-belly roll? 4 groups of x 15-20 times?
Traditional belly roll? 4 groups of x 15-20 times
The third day of chest and shoulder training:
Bench press barbell? 4 groups of x 10- 12 times.
Bench press dumbbells? 4 groups of x 10- 12 times?
Tilt the dumbbell up and press it? 4 groups of x 10- 12 times?
Tilting dumbbell bird? 4 groups of x 10- 12 times.
Sitting on a dumbbell bird? 4 groups of x 10- 12 times.
Sitting dumbbell press? 4 groups of x 10- 12 times.
Standing dumbbell bird? 4 groups of x 10- 12 times.
Standing dumbbell side lift? 4 groups of x 10- 12 times.
Day 5 Back Training:?
One-arm dumbbell rowing? 4 groups of x 10- 12 times.
Dumbbells bend their legs and pull hard? 4 groups of x 10- 12 times.
Roman chair standing with one mouth: 4 groups of x 10- 12 times?
T-boat? 4 groups of x 10- 12 times?
Wide grip pull-ups? 4 groups of x 10- 12 times?
Bend your legs and pull hard? 4 groups of x 10- 10 times?
Neck to pull down? 4 groups of x 10- 12 times?
On the seventh day, double-headed and triple-headed training:
Sit on dumbbells and bend alternately? 4 groups of x 10- 12 times.
Single arm dumbbell neck and back arm flexion and extension? 4 groups of x 10- 12 times?
Dumbbell arm up? 4 groups of x 10- 12 times.
Dumbbell bending with one arm? 4 groups of x 10- 12 times.
E-Z bar barbell bend? 4 groups of x 10- 12 times?
Put the rope down? 4 groups of x 10- 12 times.
Monday's:
1) Beginners should push their chests with Smith machine instead of barbells;
2) recumbent recommendation (alas, this statement is unprofessional! ), because it should be tilted upward, so we can't stimulate the middle seam well in the flat chest push of the first group, and it should be changed to "dumbbell tilted upward and bench press".
3) Smith's downhill.
4) Clamp the chest with a rope instead of a butterfly machine. Butterfly machine has short distance and poor stretching effect.
5) The language was so unprofessional that I almost didn't understand it. Standing posture, the back arm of the neck can't bend and stretch. The first group should be a narrow push or supine barbell arm flexion and extension.
6) The second group should be the flexion and extension of the dumbbell arm behind the neck or the straight bar pressing. The third group is right.
Wednesday:
In this order: pull-ups-high pull-downs-barbell rowing-sitting rowing-standing barbell bending-arm-holding curved bar bending-dumbbell alternating bending-concentrated bending-supine leg lifting.
Stamping width and thickness must be equal.
Friday:
In this order: dumbbell press-Smith press before the neck-dumbbell side lift-dumbbell oblique side lift-Roman chair standing-heel lift.
The barbell is not well controlled. Handstand pull-ups are bullshit. Standing barbell rowing is an intermediate bodybuilding action. Too much abdominal training in the lower body.
Sunday:
On this day, I only do leg exercises, cancel heel lifting and increase belly rolling.
The arrangement of the number of groups is very reasonable, and there is no need to specify the weight, because everyone's strength range is different, as long as 8- 12 exhaustion of each group is the weight that meets the standard of increasing enclosure. The weight should be increased, the last group is 6-8.