2. Exercise: Fitness, jogging and dancing.
3. Exercise plan:
Saturday: 40-60 minutes of aerobic jogging, heart rate control 1 10 times/minute-130 times/minute. Go to the dance in the evening.
Sunday: shopping, walking, kneeling and push-ups 30 minutes before going to bed; 2-3 groups of sit-ups, double-headed lifts or wing lifts; Push-ups 2-3 groups; Upright fast lifting heel group 2.
Monday: Aerobic jogging for 45 minutes, heart rate control 100 beats/min-120 beats/min. 15 minutes waist and abdomen unarmed exercise, exercise methods can be selected from kneeling push-ups, sit-ups, supine wing lifts, supine double-headed lifts, supine waist and leg lifts, prone kneeling leg lifts, push-ups, lateral abduction leg lifts, supine triangular support, etc.
Wednesday. Physical education class. Take an active part in the study and exercise in class, especially the quality exercise in class.
Thursday. Aerobic jogging for 30 minutes at night, with the heart rate controlled at 100-0/20 times per minute. ; For 30 minutes, you can exercise with your bare hands. You can choose kneeling push-ups, sit-ups, supine wing lifts, supine double-headed lifts, supine leg lifts, kneeling leg lifts, push-ups, lateral abduction leg lifts, supine triangle lifts, and upright heel lifts.
Friday: 30 minutes before going to bed 10 minutes waist and abdomen unarmed exercise. You can choose kneeling push-ups, sit-ups, sit-ups, supine two-headed lifting, sit-ups to lift your waist and legs, prone knees to lift your legs, push-ups, lateral abduction to lift your legs, supine triangle and so on.
4. The medical supervisor's nutrition refers to Mr. Fu's plan.
5. Pay attention to the random adjustment of the training plan, and reduce or stop the amount of exercise in the training plan when the body is not in time. When you stop practicing when you are unwell, you should appropriately reduce your food intake to ensure a balance between intake and consumption. Similarly, in the intense study at the end of the term, if you can't guarantee a complete training plan, you should also reduce your food intake appropriately to ensure a balance between intake and consumption, otherwise the previous fitness achievements will be in vain.