One: unarmed training plan
Week 1 week:
(1) Push-ups are divided into 4-6 groups, each group should do as much as possible, and the rest between groups should be 60-90 seconds (pay attention to the standard movements, not too fast, and the completion time is about 3 seconds).
(2) 4-6 groups of sit-ups, each group should do as much as possible, and rest for 60-90 seconds between groups (be careful not to use "inertia" or hold your head with your hands, but cross your chest).
Tuesday:
(1) dash 50m X4 group (rest between groups 120- 180 seconds)
(2) leapfrog 25m X6 group (rest between groups is 120- 180 seconds)
(3) Try to do 4-6 groups of pull-ups (the rest between groups is 160- 180 seconds).
Wednesday:
(1) Push-ups are divided into 4-6 groups, each group should do as much as possible, and the rest between groups should be 60-90 seconds (pay attention to the standard movements, not too fast, and the completion time is about 3 seconds).
(2) Sit-ups, 4-6 groups, do as much as possible in each group, and rest for 60-90 seconds between groups (this action is a bit difficult to exercise the abdominal oblique muscles, so you can go online to find videos).
Thursday:
(1) dash 50m X4 group (rest between groups 120- 180 seconds)
(2) Crouching for 20X4 group (rest for 60- 120 seconds between groups)
(3) Squat 50X6 with bare hands (rest 60- 120 seconds between groups)
Friday:
(1) Push-ups are divided into 4-6 groups, each group tries to do it, and the rest between groups is 60-90 seconds.
(2) Try to do 4-6 groups of pull-ups (the rest between groups is 160- 180 seconds).
(3) Lie on your back and lift your legs, 6 groups, each group as far as possible, and rest between groups for 60-90 seconds.
Two: dumbbell training plan (each group chooses the weight that they can barely do 8- 12 times)
Week 1 exercise chest and abdomen.
Dumbbell chest push 8- 12RM (times) x3 group
Dumbbell Bird 8- 12RM
Sit-ups for 20-40 minutes
Lie on your back and lift your legs for 20-40RM.
Rollover sit-ups 15-20RM
15-20RM both ends
Run 2000-3000m (moderate intensity) on Tuesday.
Practice two heads and three heads on Wednesday.
Sit in dumbbell and bend 8- 12RM (times) x3 group alternately.
Dumbbell bending hammer 8- 12RM
External rotation dumbbell bend 8- 12RM
Dumbbell bending arm flexion and extension 8- 12RM
Narrow body push-ups 10- 15RM
Thursday: Run 3000-5000 meters (moderate intensity)
Practice back and shoulders on Friday.
Dumbbell single-arm rowing: 8- 12RM (times) x3 group
Hard drawing of dumbbell bent leg: 8- 10RM
Sitting dumbbell lifter 8- 12RM
Standing dumbbell side lift 8- 12RM
Rowing with an upright dumbbell 8- 12RM
Saturday: Run 4000m (moderate intensity)
Exercise your legs on Sunday.
Frog Leap 4 Group X25m
Dumbbell Squat 10- 12RM (times) x3 group
Dumbbell straight leg hard drawing 10- 12RM
Dumbbell Scissors Squat 10- 12RM
Diet plan reference:
Breakfast; A bowl of millet porridge, one steamed bread or bread, and three eggs (two whole eggs and one egg white).
Meal, two pieces of bread, a cup of yogurt and a banana.
Lunch, staple food 150g, red meat 200g, vegetables 150g, fruit 100g.
One meal, two egg whites, 200 ml milk.
Dinner, staple food 100g, white meat 100g, vegetables 100g, fruits 100g.