The designated exercise plan should be fully prepared according to the individual's physical condition, physical strength, age and gender, work situation, labor intensity, living conditions and exercise purpose.
First, clear the purpose of exercise
Before preparing for exercise, you should have a general plan and train of thought, and make clear the objectives and basic requirements of exercise. For example, some people regard exercise as a kind of entertainment in their leisure time, exercise the muscles below and adjust the mental state below; Some people try to correct tiny deformities in a certain part of the body; Some people achieve the goal of improving their body shape in order to keep fit; Someone wants to reach a certain physical standard; Some people simply want to lose weight; Some people want to be bodybuilders and participate in bodybuilding performances and competitions; Wait a minute. Different purposes and plans.
Second, master your own basic situation
It mainly includes physical health, physical quality level, body shape, height and bone thickness, weight and thinness, personality characteristics and perseverance, work nature and spare time, living standards, etc. Comprehensive analysis of the feasibility of participating in exercise, so that the plan is more in line with the actual situation of the individual. If you want to achieve something in competitive bodybuilding, you must also consider the competition task.
Third, implement exercise venues and equipment.
When making an exercise plan, we must consider the conditions of exercise venues and equipment. You should know whether to bring your own equipment to practice at home or go to a nearby gym or gym. In this way, a feasible exercise plan can be made according to the conditions.
Fourth, make a good classroom practice plan.
This is the most basic and important part of physical exercise.
Its contents include: 1, tasks and requirements of exercises in each class.
2. Body parts, methods, instruments and movements used in each class.
3. Time allocation and exercise arrangement for each part of each class.
4. Weight, frequency, number of groups, intensity and density of each movement in each class.
In a word, a perfect exercise plan should make every exerciser get the greatest benefit from it, and everyone can do it:
1. Know exactly how to start exercising, where to start and what to do at each step.
2. Easy, moderate and steady exercise will not cause injury and panic, and it doesn't matter how long it takes.
3. Make steady progress towards the set goals.
4. Satisfied with the exercise effect measured during the exercise.
5. You don't need large special equipment to exercise at home.
Precautions:
You must pay attention to the intensity of the fitness program, otherwise it will not only have a bad effect, but also hurt you easily.
Stick to at least 1 hour to 1.5 hours every day to keep the comprehensive exercise every day. The amount of exercise depends on the individual system. If you are weak, you can choose the exercise mode to enhance your physique first, and then change it to gain muscle or lose fat after your physique comes up.
Questioner's question 2009-06-1617:15