Let me help you analyze:
1, brother, you have a big problem. You haven't exercised for seven years, you know? The most important thing in life is exercise! So now you should set a goal for yourself, make a good plan, exercise well and restore your strong body.
2, you are not a muscle strain at all, you just haven't exercised for a long time, so this happened. No problem. (all wrong)
3, muscle aches, a problem that usually occurs after exercise, that is why you haven't exercised for a long time, do you know creatine? You're just creatine, so it hurts.
4. You said that you didn't want to rely on machinery, OK, and it works well without equipment.
Through the analysis of the above key points, to answer your question, I want to tell my brother that,
1. It is normal to feel pain after exercise. (Never mind)
2, 7 years without exercise, I really can't figure it out, you have to exercise well. (You can continue skipping rope completely)
What you need most is a plan, including how to eat and how to practice. (Pain is normal, nothing, nothing. )
4. Stick to it and keep your word. You can jump rope and hit sandbags, no problem.
I want to give you some very practical suggestions according to my reality to help you recover your physical strength and improve your physique. . . . . .
I'll give you a comprehensive and absolutely effective method. Mainly in line with their own situation.
Plan:
Monday: Warm up. (Just warming up and doing nothing else)
1, skipping rope 15 minutes or so, the effect is good.
2, running 15 minutes, basically jogging in the middle, occasionally running a few times, I feel very comfortable.
3. leg press 10 minutes. (Many people don't understand. Although this is a common action, it is very important. I'll explain it in detail when I have a chance. )
4. Kick 10 minutes.
On Monday, my suggestion is to do an adaptive movement, but it should be coherent in the middle, not to say that it will take a long time, and we should control the time.
Tuesday: thigh training. 70 minutes
1, squat, straighten your waist and do squats. Squat for 5 groups, each group 15, each group rest 1-2 minutes, no more than 2 minutes. You'd better carry something on your back and do squats. Squat weight-bearing effect is particularly good. (I was carrying a person and doing squats in the early days. Later, I used a barbell of several hundred kilograms to do squats directly. . . . . . I want to emphasize that you must do this action well. When you do it, you exhale downward and inhale upward (remember the law of inhalation, I have the law of fitness in it). Many people will say that I am breathing backwards. This action is actually breathing backwards to keep fit.
2. Step by step. . One foot in front, one foot in the back, it is best to be able to carry loads. . An arrow with a different foot squats. The effect is particularly good. . . . . I suggest doing 4 groups, each group 15. . . It is best to carry a load. If there is nothing to bear, it is ok not to bear.
3, leapfrog, seemingly ordinary, I think it is a good action. Rest for 2 minutes in a row, then rest for 2 minutes, and do 3 groups. You'll find magic cool.
4. Jogging 10 minutes.
5. leg press kicks, *** 15 minutes.
Of course, Wednesday is my day off. Because of the thigh, I value it most and it is also the most important thing in my bodybuilding career. So I'm going to have a rest today. The method I mentioned above, you can adjust the quantity according to your own strength. . What I wrote was also based on your physical condition. . . My own strength is particularly strong.
Thursday: pectoral muscles+abdominal muscles
1, push-ups: 30 in each group, do 5 groups, and rest for no more than 2 minutes. . Push-ups were my favorite many years ago, and they are also my favorite to warm up now. Keep a certain speed when exercising, neither too fast nor too slow. . . Just lie flat, not on your side. . .
2, sit-ups: 50 in each group, do 5 groups, and rest for no more than 2 minutes. Sit-ups are also classic good moves. . . . To tell the truth, many people often don't like to practice this movement after entering the gym, but I always insist on practicing this movement every day, so the abdominal muscles are the ace abdominal muscles.
3. Lift your legs. Lie flat, raise your legs to 60 degrees, stop, and then slowly put them down. Do 15 times and do 4 groups. . . . . It also belongs to sit-ups. . . . But this action has different functions. . . . .
4. leg press 10 minutes. . . . .
5. Jogging 10 minutes. . . .
Friday: My suggestion is that you can have a rest, because if your plans for Thursday are properly arranged, you can really have a rest today.
Saturday is the same as Monday.
The plan I gave you is to cycle every five days. . . . . I didn't arrange it for you in the normal way, because this method is very suitable for you who exercise earlier. You have to stick to it for a month. Not only do you never know the pain, but the most important thing is to improve your physique. . . . . . . . . .
This method is very practical, so you can use it with confidence. . . . . The five-day cycle I said is very effective.
You know why I don't put sandbags in it, because I want you to recover your strength as soon as possible. . . . . . . Hit the sandbag and just insert it yourself. . . .
I always write jogging 10 minutes, leg press. You must do it first. . . Just warming up.
I finally give you a few principles:
1, Nutrition: Eat more eggs, drink more milk and eat more meat. . You can't eat more than two yolks.
2, sleep: 8 hours a day.
3. Stick to your own ideas and listen to others' advice less. You know your body best.
I have said so much, you should persist, and persistence is victory.
5. Revolution. Get rid of your fat and toxins.
6, the real masters are "crazy"-feel this.
I believe you can be a real strong man. . . . . . .
Stick to it for more than a month, and I'll give you a powerful method. However, you gradually become stronger.