I think evening is the best time for exercise, usually two hours before going to bed, but the intensity of exercise before going to bed should not be too high, otherwise sleep will generally be moderate. 1 1 If you sleep, it is best to exercise on the playground from 8: 30 to 9: 30. It is best to exercise with simple equipment. Pull-ups can be done for the upper limb muscles of the horizontal bar and parallel bars on the playground. Pay attention to the number and frequency of groups when exercising, and the three movements should be coordinated and the interval should not be too long. For example, a set of push-ups on the bar 12 rest for one minute, and crank arm support 12 rest for one and a half minutes. These three movements are a group, take a break for two minutes. Continue the second group and increase the number of the second group to 15. After the third group is completed, it depends on the situation. If the conditions are good, you can continue to repeat the action or increase the amount of the second group. If the foundation is not good, the third group can try its best, but you must try your best, preferably with the same number as the first group. Abdominal muscles and back muscles can do sit-ups through parallel bars, and the left and right back bends of lower limbs can be supported by one leg and the heels can be lifted. In the process of exercise, we should pay attention to scientific methods in order to get twice the result with half the effort. After the exercise, you should relax, persevere and pay attention to safety. If you can, you'd better go to the gym to exercise, where the equipment and coaches are more comprehensive and the effect will be better. If we exercise in the dormitory, we'd better buy a pair of dumbbells to help, which will be easier.

The purpose of making an exercise plan is to ensure that exercise is more scientific and practical, to overcome the blindness and randomness of exercise, and to exercise step by step and systematically. At the same time, it is also to test the methods and effects of exercise and sum up experiences and lessons. In addition, exercising according to the plan is also a constraint on yourself, which can urge you to keep exercising, constantly improve the quality and level of exercise, and achieve the expected goal.

The designated exercise plan should be fully prepared according to the individual's physical condition, physical strength, age and gender, work situation, labor intensity, living conditions and exercise purpose.

First, clear the purpose of exercise

Before preparing for exercise, you should have a general plan and train of thought, and make clear the objectives and basic requirements of exercise. For example, some people regard exercise as a kind of entertainment in their leisure time, exercise the muscles below and adjust the mental state below; Some people try to correct tiny deformities in a certain part of the body; Some people achieve the goal of improving their body shape in order to keep fit; Someone wants to reach a certain physical standard; Some people simply want to lose weight; Some people want to be bodybuilders and participate in bodybuilding performances and competitions; Wait a minute. Different purposes and plans.

Second, master your own basic situation

It mainly includes physical health, physical quality level, body shape, height and bone thickness, weight and thinness, personality characteristics and perseverance, work nature and spare time, living standards, etc. Comprehensive analysis of the feasibility of participating in the exercise, so that the plan is more in line with the actual situation of the individual. If you want to achieve something in competitive bodybuilding, you must also consider the competition task.

Third, implement exercise venues and equipment.

When making an exercise plan, we must consider the conditions of exercise venues and equipment. You should know whether to bring your own equipment to practice at home or go to a nearby gym or gym. In this way, a feasible exercise plan can be made according to the conditions.

Fourth, make a good classroom practice plan.

This is the most basic and important part of physical exercise.

Its contents include:

1, the tasks and requirements of each class.

2. Body parts, methods, instruments and movements used in each class.

3. Time allocation and exercise arrangement for each part of each class.

4. Weight, frequency, number of groups, intensity and density of each movement in each class.

In a word, a perfect exercise plan should make every exerciser get the greatest benefit from it, and everyone can do it:

1. Know exactly how to start exercising, where to start and what to do at each step.

2. Easy, moderate and steady exercise will not cause injury and panic, and it doesn't matter how long it takes.

3. Make steady progress towards the set goals.

4. Satisfied with the exercise effect measured during the exercise.

5. You don't need large special equipment to exercise at home.

The most important thing is the law of life, moderate exercise, and don't rush for success! Come on! I wish you success:)