Monday
warm up
The same hand type and the same side foot, left and right 20 times;
Clap your hands 200 times under your knees.
formal
Empty-handed grab 10 times, knee lift 20 times, push-ups 10 times, head lunge 10 times, sit-ups 10 times, repeated 6-8 times.
Push 10 times, squat 12 times, and complete the most rounds with 17 points; 15 minute jogging
stretching
Standing pectoralis major muscle stretching for 30 s;
Stretching hamstring muscle left and right for 30 s in sitting position;
Stretch the quadriceps femoris for about 30 seconds;
Stretch rectus abdominis for 30 seconds.
Tuesday
warm up
Two groups of flat plate support, each group for 30s；;
Squat against the wall for 2 groups, each group for 30s；; Shake the boat on your back 20 times.
formal
Leg lift for 30 seconds, Bobby jump for 30 seconds, supine leg lift for 30 seconds, skipping rope 1 min, lasting 4-6 rounds.
stretching
Standing gastrocnemius muscle stretching for about 30 seconds;
The standing semitendinosus muscle stretches for about 30 seconds;
Stretch the gluteus maximus left and right for 30 seconds in sitting position.
Wednesday
warm up
10 squats from the inner character to the outer character;
Bypass extension 15 times
formal
4 km jogging
stretching
Stretching hamstring muscle left and right for 30 s in sitting position;
Stretch gastrocnemius muscle in sitting position for about 30 seconds;
Kneeling posture iliopsoas muscles stretch left and right for 30 seconds.
Thursday
warm up
Crawl in place for 20 times;
Crabs walk 20 meters;
Supine 20 meters
formal
1 min 10 push-ups, 1 min 15 push-ups, 1 min push-ups exhausted, rest 1 min for 3 rounds.
Sit-ups 10 times, vomiting 10 times, 15 minutes to complete the most rounds;
Borrow 80 times, squat 80 times, and Bobby jumps the maximum number in 7 minutes.
stretching
Stretching deltoid muscle in front of station for 30s;
Stretch pectoralis major muscle in sitting position for 30s.
Stretch latissimus dorsi in sitting position for about 30 seconds;
Stretch the quadriceps femoris in the standing position for 30 seconds.
Friday
warm up
Lie on your back and push on one leg for 30 times;
20 lunges
formal
Combine boxing for 30 seconds, Bobby jumps 8 times, lunges 10 times, supine single leg drive 12 times, 12 minutes to complete the most rounds;
Run 400 meters, push-ups 20 times, and the maximum number of rounds after 30 minutes.
stretching
Sitting trapezius muscle stretches for about 30 seconds;
Stretch latissimus dorsi in sitting position for about 30 seconds;
Stretch hamstring muscle left and right for 30s in sitting position.
Saturday
warm up
Hip joint stretching; Officially began to jump 30 times.
80 sit-ups, 50 sit-ups and 50 push-ups, with a total of *** 12 minutes to complete the most rounds;
Bobby jumps 10 times, pulls up 4 times, and completes the most rounds in 15 minutes.
stretching
Stretching deltoid muscle in front of station for 30s;
Stretch rectus abdominis for 30 s;
Erector spinae's spinal ball was stretched for 30 s;
Stretch the semitendinosus for 30 seconds in the standing position.
Sunday
Take a day off!
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