Applicable place: family
Exercise time: Monday/Tuesday/Wednesday/Friday/Saturday.
Exercise program
1, running
Jogging for 30-45 minutes (you can take a quick walk instead of jogging and have a proper rest), sweating a lot, and your heart rate is accelerated.
Step 2 walk slowly
5-8 minutes to make the heart rate return to normal.
Step 3 take a break
1-2 minutes to replenish minerals and water.
Step 4 squat down with your bare hands
30 times for each group, 3 groups are recommended, and the interval between groups is 60-90 seconds;
5. Jump back game
Each group 15 times, 3 groups are recommended, and the interval between groups is 60-90 seconds;
Step 6 take a break
Rest for 2-5 minutes and replenish water;
7. Push-ups
15 times per group, 2-3 groups are recommended, and the interval between groups is 60 seconds;
8, 8 minutes abdominal muscles
Make a abdominal muscle training with an 8-minute abdominal video tutorial.
9. Pull-ups five times. Suggest three groups, each with an interval of 90 seconds (you can do this if you have the conditions, and you can skip it if you have the conditions);
10, stretching muscles
All the trained muscles were statically stretched for 30-40 seconds.
1 1, complete the exercise.
Stand still for 2-3 minutes and take a deep breath.
Precautions:
1, this scheme is suitable for people with a certain sports foundation to refer to in family fitness;
2. The plan is aimed at the fitness crowd with high weight and body fat, which needs to lose weight and fat, and is used to enhance physical fitness;
3, after the completion of fitness, according to the physical condition, pay due attention to mineral water and protein supplement;
For people with cardiovascular insufficiency, if they feel uncomfortable during exercise, please stop and rest immediately, and don't exercise forcibly.