First of all, you have to understand the goal of sports-to reach the athlete's physique (mountaineer)-to greatly improve muscle strength, endurance and heart and lung-if you have to climb Yulong Snow Mountain, the goal remains the same!
Secondly, man, you have to be patient-you have to prepare for a year; More importantly, don't tell me, just think about it; Act now! ! ! ! ! ! ! ! !
Third, the exercise method: (the first three months)
Considering your system-divided into four parts, let's talk about the exercise methods of the first three months today, which are effective, and then talk about the following-the system improves the basic period, gains weight and strengthens strength! Running plus equipment is the basic method.
Practice four days a week-get plenty of exercise and rest.
Monday:
First, running: 2000 meters middle-speed running (it is best to run in the morning and exercise with equipment in the afternoon)
Second, equipment: (exercise principle for the first three months) Equipment load: 60% of the maximum strength is better to avoid injury;
Group times: 2-3 movements in a posture, 3-4 movements in each group, and 8- 10 times in each group (each posture exercise movement has a core movement).
Eating-a very key muscle training link! Supplement beyond the normal diet: no less than 5 egg whites and two packs of milk every day. Supplement carbohydrates such as bread after exercise, and eat more beef, mutton and fish.
Rest: Go to bed on time and don't stay up late. . . .
The act of pushing
Chest:
Barbell chest push 8- 10RM (times) x3
Dumbbell chest 8- 10RM
Dumbbell bird 8- 10RM
Triceps:
Press and hold the instrument 8- 12RM (times) x3.
The neck flexion and extension of dumbbell is 8- 12RM.
Narrow grip barbell chest push 10- 15RM
Tuesday, rest
Wednesday:
Running: 100 meters sprint four groups; Run at variable speed for five minutes.
Tool: the action of pulling
hard-working
Dumbbell single-arm rowing: 8- 12RM (times) x3
Hard pull of barbell bending leg: 8- 10rm- 80% of the maximum weight, hard pull is the king of action!
Barbell bell leans forward for one stroke: 8- 12RM
biceps
Sit on the dumbbell and bend alternately 8- 12RM (times) x3.
Small barbell standing posture bending 8- 12RM
External rotation dumbbell bend 8- 12RM
The fourth day, rest.
Day 5: Run at high speed for 30 minutes.
Equipment: leg exercise
Ride a bike for 30 minutes
Barbell Squat 10- 15RM (times) 4 groups.
Barbell straight leg hard pull 10- 15RM
Lift the heel of the calf 10- 15RM.
On the sixth day, rest
On the seventh day, running: 8 groups 100 meter sprint (interval of 3 minutes)
Instrument: shoulder
Sit dumbbell pressure 10- 12RM (times) x3- heavy weight!
Standing dumbbell side lift 10- 12RM
Vertical dumbbell rowing 10- 12RM
The above is the exercise plan for the first three months-improving cardiopulmonary function; Increase strength; Get fat!
Exercise needs tough will quality!
Exercise requires persistent determination!
Stallone in America was sickly when he was young, and later he became an action star through exercise! Believe in yourself, so can you.
I wish you progress!