(2) Start training: ① Smith lunge squat: the bench is placed 30 cm behind Smith bar. Stand in front of the stool, put the bar on your shoulder, and hold the bar with your palm forward. Lift your right leg, put your toes in the middle of the bench, keep your hips vertical, and hold your head up and hold your chest. Open the bar safely, bend your knees, squat down and keep your posture. Note that the left calf is vertical to the ground, the right knee falls on the bench, and the center of gravity is as close as possible to the left foot. Do it repeatedly, and then change your feet to do the same action. The left and right legs were divided into 8 groups, and each group was suitable for 10~ 12 times.
② Dumbbell Push: Bend your elbow, hold the dumbbell in your hand and put the dumbbell on your shoulder. Stand in front of the pedal, put your right foot in the middle and bend your knees. Stand straight. Lift your left foot and step on the pedal. Put your left foot back on the ground and your right foot on the pedal, just like the starting position. Swap your legs and do the same thing. The weight of dumbbells can range from 5 pounds to 10 pounds. Do a set of exercises on each leg, each group 12~ 15 times.
③ Soft and hard pulling: Put two 10-pound barbell pieces under the forefoot of two feet respectively, and the heel touches the ground. Hold the crank barbell with your arms vertical, palms inward, slightly wider than your shoulders, hands naturally vertical, and the barbell is just placed on your thighs. Legs upright but not tight. Belly in, chest out, head up, center of gravity on heel, and lower your upper body forward until you feel stretching. Retract your arm when restoring. In the process of completing the action, pay attention to keeping the barbell close to the body. This action can exercise biceps femoris and quadriceps femoris. It is suggested that the weight of barbell should be 20~40 kg, 12~ 15 times as a group and make 2~3 groups.
④ Exercise of moving standing posture: legs are standing posture, hands are inserted into waist, toes and knees are at a 45-degree angle. The upper body is naturally vertical, the knees are bent, and the center of gravity moves down. Slowly straighten your legs and move your left foot to the right until your heels touch. Swap your feet, 20 times as a group, and do 2 groups.
⑤ Fixed Squat with Arrow: Put a rubber band on your ankle and stand with your feet in an arrow step. At this time, you should feel the tension of the rubber band, put your hands on your waist, keep your upper body vertical, tuck in your abdomen, look up and relax your shoulders as much as possible. Bend your knees until the knees of your front legs are in line with your ankles. Straighten your legs, then lift your hind legs and restore them. Immediately, your legs start making arrows again. Rotate your legs 20 times as a group and do 2 groups. Its function is to exercise quadriceps femoris, biceps femoris, arm muscles and calf muscles.
⑥ Up-sloping arm movement: Adjust an up-sloping stool to 60 degrees, put your left ankle on the stretcher, put your right knee on the stool, hold the stool tightly, bend your knees with your left leg drooping, and tuck in your abdomen. The arm muscles pull the leg hard to the hand, and the arm remains still. Slowly lower the left leg and return to the initial movement. 12 to 15 times are a group, and do 2 to 3 groups. Change legs and weigh 5 to 15 kg. The function is to exercise biceps femoris and arm muscles.
(3) Plan: ① Exercise frequency: train 2-3 times a week, and take a day off between trainings. At the same time, strength training should also be used to assist the upper body, abdominal muscles and back muscles. In addition, aerobic training is also essential.
(2) Warm-up activities: Before starting training, do some relaxation activities on the treadmill or elliptical treadmill for 65,438+00 minutes (the speed of the treadmill is adjusted to 5-6.5 kilometers per hour, and the tread speed of the elliptical treadmill is 65,438+020-65,438+030). First move on the platform for 3 minutes, and then increase the slope by 2% every minute until it reaches 8%. (On the elliptical rambler, it is equivalent to increasing the slope of 12~ 16). Exercise at an inclination of 8% for 5 minutes. When the inclination increases, you need to slow down.