One: Cardiopulmonary Function Training Plan: Don't worry about losing weight after running. Cardiopulmonary training is good for improving your digestion and absorption ability.

3-4 times a week, 20 minutes each time, and the heart rate is controlled at around (220- your age) x80%.

Two. Strength training plan reference: (training every other day)

1. Jog for 5- 10 minutes to warm up. 2. Stretch the target muscle (using static stretching).

The first day of calf training day: high-intensity leg training is beneficial to the whole body muscle growth.

Squat for 3 groups of x8- 10 times (the number refers to the amount you can barely finish).

Leg lifting in sitting position is 3 groups of x8- 10 times.

Leg flexion and extension 3 groups x 10- 12 times.

Leg curl 3 groups x 10- 12 times.

Four groups of sit-ups can't do it.

Four groups of supine leg lifts can't do it.

The third day of chest and shoulder training:

Press the horizontal barbell for 3 groups of x8- 12 times.

Tilt the dumbbell upward and press 3 groups of x8- 12 times.

Tilt dumbbell bird upward for 3 groups of x8- 12 times.

Sit on the dumbbell and press 3 groups of x 10- 12 times.

Standing dumbbell side lift 3 groups x 10- 12 times.

Bend over three groups of birds x 10- 12 times.

Day 5 Back Training Day

Three groups of wide-grip pull-ups were pulled up by x8- 12 times.

Leg bending and hard drawing are three groups of x8- 10 times.

Bow and arrow barbell rowing 3 groups x8- 10 times

There are 3 groups of 8-12 times in the front of the neck.

Row with the seat for 3 groups of x8- 12 times.

Day seven II. Three-head training day

Sit on dumbbells and bend alternately for 3 groups of x8- 12 times.

E-Z bar barbell is bent for 3 groups of x8- 12 times.

Press the rope for 3 groups x8- 12 times.

One-arm dumbbell neck and back arm flexed and stretched for 3 groups of x8- 12 times.