Twice a week, 20-30 minutes each time, with a distance of 3-5 kilometers.
2. Strength training plan: (the intensity should be mastered according to your own situation)
1. Jump rope to warm up 10 minutes.
Stretching and stretching
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- 15RM (times) x3 Group
Dumbbell straight leg hard drawing 10- 15RM
Dumbbell Scissors Squat 10- 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
Hard drawing of dumbbell bent leg: 8- 10RM
Dumbbell bending stroke: 8- 12RM
Day 4 Shoulder Training Day
Sitting dumbbell press 10- 12RM (times) x3
Standing dumbbell side lift 10- 12RM
Vertical dumbbell rowing 10- 12RM
Day 5: 2 training days
Sit on the dumbbell and bend alternately 8- 12RM (times) x3.
Dumbbell bending hammer 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 body push-ups 10- 15RM
Day 7 Abdominal Training Day
Sit-ups 15-20RM (times) x3
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
"RM" is the abbreviation of "repetition maximum" in English, which is translated into "maximum repetition value" in Chinese. For example, "6 ~ 12rm" means "the weight that can be repeated at most 6 ~ 12 times".
(The above is for reference only, and you should adjust it according to your own situation during training. )