2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x70%.

2. Strength training plan reference

A. Jogging to warm up 10 minutes

B. Stretching the target muscle (static stretching)

The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.

Leg lifting in sitting position for 4 groups x 10- 12 times.

Smith squats 4 groups x 10- 12 times.

Leg curl 4 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

Four groups (x 15-20 times) of supine twist sit-ups.

Lift the legs for 4 groups x 15-20 times.

The third day of chest and shoulder training:

The horizontal barbell is pressed by 4 groups of x 10- 12 times.

Tilt the dumbbell upwards for 4 groups of x 10- 12 times.

4 groups of ascending dumbbell birds x 10- 12 times.

Sitting posture x 10- 12 times 4 groups.

Standing dumbbell side lift 4 groups x 10- 12 times.

Day 5 Back Training

Roman chair standing with one mouth: 4 groups of x 10- 12 times.

T-bar rowing 4 groups x 10- 12 times.

Four groups of wide grip pull-ups were up x 10- 12 times.

Leg bending and hard pulling for 4 groups x 10- 10 times.

The cervical spine of 4 groups was pulled down x 10- 12 times.

Day 7 Double Head and Triple Head Training

Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.

The E-Z bar barbell is bent for 4 groups of x 10- 12 times.

Press the rope four times: x 10- 12.

Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.

The rest between groups is 1 min. The rest time between two exercises is 3-5 minutes.

Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and the best effect is to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. The ratio of carbohydrate to protein is 7 to 3.