One: Cardiopulmonary function training plan:) Mainly running.
3-4 times a week, each time for more than 40 minutes, the heart rate is controlled at (220- your age) x60-70%.
2. strength training plan reference: (training every other day) (the plan should be gradually adjusted according to your own situation)
The first day of chest and shoulder training
Sitting chest push for 3 groups, x8- 10 times.
Butterfly brooch 3 groups x8- 10 times
Press the horizontal barbell for 3 groups of x8- 12 times.
Press the barbell upwards for 3 groups of x8- 12 times.
Tilt dumbbell bird upward for 3 groups of x8- 12 times.
Standing dumbbell side lift 3 groups x 10- 12 times.
Bend over three groups of birds x 10- 12 times.
The next training day for legs and stomachs: (You can practice according to specific equipment)
Squat for 3 groups, x8- 10 times.
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 x 15-20 times.
Four groups of supine leg lifts x 15-20 times.
On the third day, I returned to 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, bow, dumbbell, rowing 3 groups, x8- 10 times.
Lift the dumbbell in front of the neck for 3 groups of x8- 12 times.
Row with the seat for 3 groups of x8- 12 times.
The fourth day is the same as the second day.
The fifth day is the same as the first day.
Then rest for 60-90 seconds between circulation groups and rest for 90- 120 seconds between actions.
Waist and abdomen strength can be practiced every day.
prescribe a diet
Eat less and more meals, high protein and low fat, and eat more vegetables and water.
Fruits, drink plenty of water, and increase the intake of crude fiber food.