Physical training is very different from fitness training. Physical training is to exercise the whole body muscles and improve their explosive power and endurance. Personally, I take one week as a training cycle. Training content and time have different arrangements in different periods. In general holidays, I will set the content and time to death. Because there is enough free time during the holidays. (Generally, holidays are also the fastest time to improve.) In the class stage, I will make adjustments according to the situation. Let's focus on my holiday plan. The training time is 1.3.5 or 1.2.4.5. I usually choose to play basketball or swim during my break. When training, it is best to go with more than two people. But not too much. Content. 1. 10~ 15 minutes treadmill or bicycle. Then simply stretch the muscles. 2.3 the weight of the snatch (it seems to be also called somersault, and I like to call it fuck or something like that. ) It depends on my own situation. I usually have 40~50KG. The times are 65430 respectively. The first group used 60% of its maximum weight, 12 times, and then made three groups of its maximum weight, the times were 10.8.6 respectively. Then, it reduces the weight to about 40% of the maximum weight, and pushes slowly and quickly until it is exhausted. (This proposal is protected by peers, so it is suggested to change it to oblique push cycle. ) each group 10~ 12 times. 5. Exercise biceps brachii. There are many training methods, and now there are still three groups. The quantity is the same as above. 6. Triceps brachii. I forgot the name of the sport. I don't know if I'm still a gym coach. The number of groups is the same as above. 7. Generally, the gym will have a special thing to practice back muscles. The number of groups is the same as above. 8. Get down. The maximum weight of the first group is 60%. 5KG per group. After adding it to the maximum weight, make two groups, then reduce it to 60% and make one group. The first group is 10~ 15 times. The last group is 15~20. For this reason, it is best for ordinary people to make discus. Three groups of treadmills 201515/kloc-0.20 ~ 30 minutes, jogging for the first 3 minutes, then jogging at medium speed, and jogging for the last 5 minutes. Training may be a little hard, but in order to have good physical fitness, you must work hard. If you can persist in a holiday like this, you will certainly make great progress. If you just want to exercise.

Seek adoption