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 very dead, because there is enough free time during the holidays. (General holidays are also the fastest time to improve. ) during the class, 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 for two or more people to go together, but not too much.
Content.
Treadmill or bicycle 1. 10~ 15 minutes. Then simply stretch your muscles.
2.3 the weight of the snatch (it seems to be also called high flip, I like to call it like twisting something. ) It depends on my own situation. I usually weigh 40~50KG, and the times are 10.8.8 respectively.
3. bench press, the first group uses 60% of its maximum weight, 12 times. Then three groups of maximum weights are obtained, and the times are 65,438+00.8.6 respectively. Then, it reduces its weight to about 40% of its maximum weight, and slows down and accelerates until it is exhausted. (This proposal is protected by peers, and it is also recommended to push obliquely.
4. Birds. 3 groups, each group 10~ 12 times.
5. Exercise biceps brachii, there are many training methods, not listed one by one, or three groups, the number is the same as above.
6. Triceps. Forget the name of the sport, don't ask me or the gym instructor. The number of groups is the same as above.
7. Generally, the gym will have something dedicated to practicing back muscles, and 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, and then reduce it back to 60% to make one group. The first group is 10~ 15 times. The last group is 15~20. (This item can't be completed by ordinary people.
9. Sit-ups, preferably with discus. 3 groups of 20 15 15.
10.20~30 minutes treadmill, 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 this holiday, you will definitely make great progress.
If you just want to exercise, you don't have to do this.