You can refer to the following plan to make an exercise plan, which will definitely help improve muscle relaxation:
The first week:
The first week is the adaptation stage. Running at a constant speed can be slower, but you can't walk halfway, and you can't stop! Strengthen deep breathing with your abdomen.
Training content on Monday and Friday:
Aerobic endurance training:
Run at a constant speed 1 and 30 minutes without load, and control the heart rate at 150 beats/minute.
2, 12 minute variable speed running, heart rate variable frequency control, high about 170 beats/min, low about 130 beats/min.
3. Leg-lifting running: 3 groups, 30 meters each; Side running: 3 groups, each group is 30 meters, and back pedaling: 3 groups, each group is 40 meters.
Flexibility training:
1, horizontal bar hanging: stretching limbs
2, leg press: positive leg, lateral leg press, posterior leg press, stretching ligaments, stretching bilateral muscles.
3. Hurdling legs: waist and abdomen ligaments and leg ligaments
Strength training: (Strength training is mainly to increase the number of muscle red muscle fibers)
Upper limb strength:
1, push-ups: 3 groups, 8- 12 in each group.
2, bench press: (60-70% of the maximum strength), 3 groups, each group 8- 12 times.
3. Pull-ups: 3 groups, 6-8 in each group, with a rest of 30-50 seconds between groups.
Lower limb strength:
1, head-hugging depth: 3 groups, each group 12- 16 times, with a rest of 30-50 seconds between groups.
2. Tiptoe jumping: 3 groups, each group is 30 meters. Note: this method is to train the calf, so don't use force on the thigh, just keep the knee bent normally, and don't use force and stress. Heel can't touch the ground, forefoot always touches the ground. The take-off force and landing force are all done by the calf. The distance is 30 meters. After jumping to the finish line, relax and walk back to the starting point. Do 3 groups in a row without rest.
Waist and abdominal strength training:
1. Sit-ups plus rotation: 2 groups, each group 15-20 times, with a rest of 30-50 seconds between groups.
2. From both ends: 2 groups. 15- 20 times in each group, with a rest of 30-50 seconds between groups.
Balance coordination training:
1, one-legged balance: that is, standing on one foot to complete actions such as leaning forward and leaning back, the more stable the better.
2. Roll back and forth: the distance is15m, and the movements should be consistent. Two groups, each group 12, stand up every time.
Among them, Wednesday training content:
1.Tolek's cross-country running requires running at variable speed as much as possible, and the heart rate should be controlled between 150- 170 for 60 minutes.
2.3 group middle speed running1000 m.
The second week:
The second week is the stage of quantity and energy adjustment. Keep running at a uniform speed, maintain a moderate uniform speed, strengthen aerobic endurance, and train for maximum oxygen uptake.
Training content on Monday and Friday:
Aerobic endurance training:
Running at a constant speed 1 and 50 minutes requires appropriate load, and the heart rate is controlled at 150 beats/minute.
2. Run at a variable speed of 12 minutes, and the heart rate is controlled by frequency conversion between high 170 beats/minute and low 130 beats/minute.
3, 5x30 turn-back run, 4 groups. The heart rate is about 170- 180 beats/min, and the next group of exercises will be carried out when the body has not fully recovered. The heart rate is controlled between 120- 140 beats/min.
Flexibility training:
1, horizontal bar hanging: stretching limbs
2, leg press: positive leg, lateral leg press, posterior leg press, stretching ligaments, stretching bilateral muscles.
3. Hurdling legs: waist and abdomen ligaments and leg ligaments
Strength training: (Strength training is mainly to increase the number of muscle red muscle fibers)
Upper limb strength:
1, push-ups: 4 groups, each group 16-20.
2, bench press: (60-70% of the maximum strength), 4 groups, each group 8- 12 times.
3. Pull-ups: 3 groups, 6-8 in each group, with a rest of 30-50 seconds between groups.
Lower limb strength:
1. Hold your head properly. Respect: 4 groups, 16- 20 times in each group, with a rest of 30-50 seconds between groups.
2. Tiptoe jumping: 4 groups, each group is 30m.
Waist and abdominal strength training:
1. Sit-ups plus rotation: 3 groups, 20-30 times in each group, with a rest of 30-50 seconds between groups.
2. From both ends: 3 groups. 20-30 times for each group, with a rest of 30-50 seconds between groups.
Balance coordination training:
1, one-legged balance: that is, standing on one foot to complete actions such as leaning forward and leaning back, the more stable the better.
2. Roll back and forth: the distance is15m, and the movements should be consistent. Two groups, each group 12, stand up every time.
Among them, Wednesday training content:
1, Tolek cross-country running, it is required to run at variable speed as much as possible, and the heart rate should be controlled between 150- 180 for 70 minutes.
The second group and the second group run at the middle speed of 1500m.
The third week:
The third week is the stage of quantity and energy strengthening. Run at a uniform speed and maintain a moderate uniform speed, strengthen cardiovascular aerobic endurance training, and maintain the maximum oxygen uptake for continuous training.
Training content on Monday and Friday:
Aerobic endurance training:
Running at a constant speed 1 and 60 minutes requires appropriate load, and the heart rate is controlled at 150 beats/minute.
2. Run at variable speed for 20 minutes, and the heart rate is controlled by frequency conversion between high 170 beats/min and low 130 beats/min.
3, 5x30 turn-back run, 4 groups. The heart rate is about 170- 180 beats/min, and the next group of exercises will be carried out when the body has not fully recovered. The heart rate is controlled between 120- 140 beats/min.
Flexibility training:
1, horizontal bar hanging: stretching limbs
2, leg press: positive leg, lateral leg press, posterior leg press, stretching ligaments, stretching bilateral muscles.
3. Hurdling legs: waist and abdomen ligaments and leg ligaments
Strength training: (Strength training is mainly to increase the number of muscle red muscle fibers)
Upper limb strength:
1, push-ups: 4 groups, each group 16-20.
2, bench press: (60-70% of the maximum strength), 4 groups, each group 8- 12 times.
3. Pull-ups: 4 groups, 6-8 in each group, with a rest of 30-50 seconds between groups.
Lower limb strength:
1. Hold your head properly. Respect: 4 groups, each group has 30 times, and the rest between groups is 30-50 seconds.
2. Tiptoe jumping: 4 groups, each group is 30m.
Waist and abdominal strength training:
1. Sit-ups plus rotation: 3 groups, 30 times in each group, with a rest of 30-50 seconds between groups.
2. From both ends: 3 groups. 30 times for each group, with a rest of 30-50 seconds between groups.
Balance coordination training:
1, one-legged balance: that is, standing on one foot to complete actions such as leaning forward and leaning back, the more stable the better.
2. Roll back and forth: the distance is15m, and the movements should be consistent. Two groups, each group 12, stand up every time.
Among them, Wednesday training content:
1, Tolek cross-country running, it is required to run at variable speed as much as possible, and the heart rate should be controlled between 150- 180 for 70 minutes.
2. 1 run 3000m in the group.
Adjust the recovery cycle after the fourth week, and consolidate the training in the first two days.
Among them, Monday to Tuesday training content:
1. Pull-ups 50 times a day,
2. Run 5000m every day 1 group.
3. Push-ups 50 times a day, sit-ups 50 times a day.