1: Cardiopulmonary function training plan: 2-3 times a week, and keep the heart rate at (220- your age) for 30-60 minutes each time. X80% or so 2: Strength training plan reference A. Jogging warm-up 10 minutes B. Stretching target muscles (static stretching) The first day of calf training: leg training is beneficial to the whole body muscles, sitting posture, leg lifting, 4 groups, X10-2 Smith Squat, 4 groups, X12 Smith Squat. 02 Sit-ups 4 groups x 15-20 Sit-ups 4 groups x 15-20 times (practice abdominal oblique movements) Lift legs 4 groups x 15-20 times On the third day, chest and shoulder training: press the barbell on your back 4 groups X10-/kloc-. Flying birds 4 groups x 10- 12 times sitting posture 4 groups x 10- 12 times standing dumbbell 4 groups x 10- 12 times fifth day back training Roman chair standing: 4 groups x/kloc-0. It is appropriate to swim outdoors. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! Do more exercise and get some sunshine when appropriate, not all day ... Exercise more ... Of course, exercise more and get some sunshine. How to make yourself stronger? Exercise more, and then cooperate with the following methods. What if you don't want to see a doctor? Don't be afraid, since the doctor has come to us, that's our fate. Forev According to the theory of traditional Chinese medicine, heat generates wind, wind generates phlegm, phlegm blocks qi and blood, and metabolism cannot be carried out. Blood heat leads to blood dryness, which cannot be supplemented in the case of visceral ischemia. The body is ischemic, the gastrointestinal tract can't fully absorb nutrition, and the bones can't get nutrition and can't function normally. It's harder to grow tall and strong. For example, flowers in flowerpots will wither quickly without water and nutrition, let alone grow tall and beautiful, and so will the human body. Without blood supply, there will be many problems. Your stomach is slightly anemic due to heat, which makes it unable to function normally and reduces its absorption function, so it is not strong. Treatment: In fact, the best medicine is around us. According to international medical reports, everyone eats seven different kinds of vegetables and fruits every day. They are not only nutritious, but also have one thing in common, that is, they can reduce fever. Consistent with the theory of traditional Chinese medicine: the principle of blood cooling and blood production. Buy 30 grams of hawthorn, 100 grams of pig keel and liver, 200 grams of lotus root, 100 grams of horseshoe, 100 grams of carrot and 100 grams of tomato in a Chinese medicine shop, and go down to the soup together. Perseverance, after a period of time, can not only help you replenish blood, reduce fever, stimulate appetite and help digestion. Not only can you be healthy, get sick less, but you can also live longer. It won't be long before your problem is solved. Maybe you need to lose weight! Someone on the internet asked me, are you a doctor? Hee hee,,, the same as the real thing. Want to make a doctor friend? . Anti-counterfeiting number: