According to the situation of your high school students, the plan is as follows:
Monday: Strength exercise, 20 push-ups, 4 groups (palms apart 65,438+00 cm, elbows tightened, head raised forward, mainly to exercise triceps brachii and pectoralis major). If you can't, you can do 65,438+05 push-ups, depending on your situation. Then rest for 5 minutes, practice biceps brachii with 10- 15 kg dumbbells, 4 groups (relax your knees and tighten your ribs with your arms, it is best to practice against the wall to ensure that your upper body does not swing too much to improve the practice effect), and finally lie on your back and roll your abdomen, 15, 3 groups (.
Tuesday: Aerobic exercise, playing ball and long-distance running can be done for one hour.
Wednesday: Take a break and do some relaxation exercises.
Thursday: leg exercises, barbell squats 10 times, three groups, 80 kg (conditional), skipping rope 300 times, two groups. Or leapfrog 30 times, 3 groups, leg lift 1MIN, 3 groups.
Friday: rest
Repeat Monday's exercise on Saturday.
Rest on Sunday
During the exercise, we should supplement protein's food, milk, eggs and meat. Pay attention to rest, pay attention to relaxation, and exercise time is generally chosen at night. Not exercising before going to bed is not good for sleep!
It's hard to explain them one by one. You have to explore for yourself. Fitness is a science!
I hope it helps you.