First, my buddy just had an operation, so you'd better not exercise the affected area violently, because you don't know where your operation is ~
Second, for football players, the most important things are explosive power, agility and confrontation ability. However, due to your increased body fat and decreased physical fitness after operation, it is recommended to make targeted adjustments:
As a football player, you should be very aware of the explosive power. Explosiveness is a test of your ability to accelerate afterburning in a short time, but now that you have gained body fat, your cardiopulmonary function is not as good as before. It is recommended to lose body fat first ~ gradually recover your physical fitness by practicing thighs and jogging ~
As for agility, I suggest you do some ball-changing training, gradually find the feeling of carrying the ball, and then you can practice shooting ~
As for resistance, while losing body fat, increase muscle mass and use dumbbells (barbells will increase your muscle mass and reduce your flexibility) to gradually restore your physical strength. If you have a good foundation, you can return to a high level in 20 days. Pay attention to nutrition and rest. Suggest buying some protein powder ~
Give you a dumbbell plan for a week, which will help to restore your physique, excluding your thighs, because you have to run at a variable speed with the ball every day and have already practiced your legs ~
First of all, if you want to practice your chest muscles, you need a dumbbell that can adjust your weight (warm up for ten minutes, run leg press, do some push-ups, and then
Flat dumbbell bench press 4X 12 bust.
Inclined dumbbell bench press 4X 12 upper chest
The upward oblique dumbbell bird 4X 12 increases the area along the middle seam of pectoral muscle.
The parallel bars bend and stretch 3X8 under the chest (reducing nipple fat and refining into square chest muscles must be done with the chest).
As for the weight, you can master it yourself. By the twelfth, I was basically exhausted, and this weight was appropriate.
Finally, the abdominal muscles are torn (at first, you can start with leg lifting and leg lifting, and the contact time is a little longer)
Take a day off (still doing abdominal muscle tear)
Practice back+double-headed pull-ups (no one can help you hold them). Six groups of 4~ 10 depend on individual situation.
One-arm dumbbell rowing (watching videos online, I can't explain clearly ~) Take a break between the six groups, not too long, one minute at most.
You must know how to do this action of practicing two heads.
The next day, shoulder exercises+leg exercises+dumbbell side lifts+dumbbell front lifts (in the super group, one action is finished and then another action is done without rest) 4x20.
Dumbbell rotary lifting 4X20
Walk 4X20 with dumbbells in hand (the action is very simple, available online).
One-handed dumbbell and one-legged heel 4X 15.
Abdominal ripper
You can check the abdominal ripper online, there are videos, remember, any method must be adhered to to to be effective!