1000m mainly depends on patience and cardiopulmonary function.
I am a professional fitness instructor.
Now I will make a training plan for you.
Monday: chest and triceps
Chest: flat bench press * group 3 10- 12.
Flat table press *3 groups 10- 12.
Dumbbell bird *3 feet 10- 12
Push-ups *3 groups, each group is exhausted (until no one can bear it)
Triceps: flexion and extension of prone arm *3 groups 10- 12.
Stand arm flexion and extension *3 group 10- 12, finally 1 group exhausted.
Tuesday: Abdominal waist plus aerobic exercise (exercise cardiopulmonary function)
Abdomen: leg lifts *4 groups 20-25.
Sit-ups *4 groups of 20-25.
Waist: Goats stand up *5 groups 20-25.
Aerobic exercise: jog on the treadmill for 30-40 minutes.
Wednesday: Back and biceps
Back: high drop-down *3 groups 10- 12.
Rowing *3 groups 10- 12.
Dumbbell rowing *3 groups 10- 12.
Hard-drawn *3 group is slightly heavier than 8- 10.
Biceps: standing and bending *3 groups 10- 12.
Alternately bend *3 groups 10- 12.
2 1 training (barbell bending) Barbell bending is divided into two parts. Step 1: Do this action 7 times from bottom to top. Step 2: This action is done 7 times from the middle up and then the whole action is done 7 times, so this action is called 2 1 training.
Thursday: rest
Friday: Legs (high calorie consumption, so training alone)
Squat *5 groups 10- 12
Back pedal *5 groups 10- 12.
Leg roll 5 groups 10- 12, and the last 2 groups are exhausted.
Saturday: Shoulder and aerobic exercise (mainly practicing cardiopulmonary function and speed)
Shoulder: Cervical vertebra press *3 groups 10- 12.
Cervical pushback *3 groups 10- 12.
Side lift *3 groups 10- 12, the last group 1 used up.
Aerobic exercise: 30-minute variable-speed running is slightly different from aerobic training on Tuesday. On Tuesday, you run at the same speed. Today is a speed change. I will jog for the first 5 minutes to warm up, and then leave 5 minutes for jogging and rest. Accelerate in the middle of 20 minutes. If not, jog and rest. If you have enough rest, run faster.
Sunday: rest
To complete the training plan I gave you above, you must first find a gym, do a single test first, and leave the physical test form for you. Then ask the coach for the above moves you don't understand. Do as I say! Stick to it for 2 months, and then do a single test to compare it.
Then skillfully train a solid ball throwing and 1000 meters and compare your previous achievements. Hehe, you will definitely thank me.
Not to mention 1000m and solid ball, but you have made great progress in other sports.
If you insist on exercising in the gym, your figure and physical quality will be greatly improved.
Do as I say and stick to it. I'm sure it's okay.
All handmade! Hope to adopt! ! ! ! ! ! ! ! ! ! !