Training content:
Monday: chest and back training+running
(Go back to the dormitory or do strength after work at night, and go running in the playground or community after work)
Warm-up before chest training is very important, mainly to warm up rotator cuff muscles to prevent shoulder injuries. The warm-up of rotator cuff muscles can refer to my article "Family Fitness-Shoulder Training". When this chest and back training is stress-free, it can be upgraded to super group training. I'll talk about this training later)
Kneeling push-ups: 3 groups (pectoralis major, deltoid, triple head) (some girls may have wrist pain and fragile joints when doing this, so they should wear wrist pads)
Group 1: exhausted (so exhausted that I can't get up)
Rest for 2-3 minutes.
Group 2: Exhausted
Rest for 2-3 minutes.
The third group: exhausted.
Dumbbell straight leg hard pull: 3 groups (hamstring muscle group, lower back width, erector spinae, gluteus maximus)
(This action should be slow. 2 seconds, 1 second to get up)
Use two mineral water bottles filled with sand to simulate dumbbells for training. Of course, I will add a weight to those who have dumbbells. I will only give you a model of weight selection, and adjust my weight according to my physical strength. )
The point of this action is to straighten your back! Keep your back straight! It's ok if the weight is small. If the load is heavy, bending over to "pull the turtle" will do great harm to the waist.
Group 1: 15 times (5-pound dumbbell)
Rest 1 min
Group 2: 20 times (10 pound dumbbell)
Rest 1 min
Group 3: Exhausted (slight back pain) (10 pound dumbbell)
Go to the playground or community for 30 minutes. It would be better if there was a treadmill. Prepare a P3 and run 9~ 10 songs.
Note: Considering that most girls are in poor health, if running knees can't stand it, I suggest adopting the strategy of alternating brisk walking and jogging. For example, brisk walking 10 minutes for jogging for 5 minutes, or brisk walking 10 minutes for jogging 10 minutes. In short, brisk walking and jogging can be done alternately, which can not only maintain the heart rate, but also play a good role in reducing fat. Upgrading this training method is actually the intermittent training of HIIT.
Here are some questions that should be paid attention to when running:
One: Try to run. If you are tired of running, you can walk quickly. If you have enough rest, you can continue running. Let's go. Don't take more than five minutes.
Two: That is to say, brisk walking and jogging can be done alternately.
Three: when jogging, the whole foot touches the ground, and the hind foot accounts for the majority.
(The question of which one lands first, the forefoot or the hindpaw, has always been controversial. . . Besides, I hold my own words. Personally, I am the sole of my foot, and my hind foot accounts for most of it. Of course, if I sprint, I will definitely land on my forefoot. Come as comfortably as possible. )
Four: Don't step on the ground like you are dead, or your knees will be useless sooner or later. You should have control and flexibility when running, and try to reduce the pressure on your knees. If you run on the road or in the community, you'd better choose a pair of running shoes with good shock absorption. Of course, the old man did not study running shoes. I always buy thick soles and soft soles, because they can absorb shock and have hemp in them. . . Buy a good pair.
Five: Stretch after running. The simplest stretching is divided into calf stretching, thigh stretching, shoulder pressing and lower waist. I will attach another document to you.
After running, I went back to my residence for abdominal training.
Five groups of belly rolls, each group is exhausted, and the rest between groups is 30 seconds.
Note: The abdominal rolling action should ensure that the abdominal muscles continue to exert strength, and don't relax, that is to say, don't go straight to bed once you get up. Have control. When there is still a little distance from the ground, continue to get up and do belly rolls. In this way, your abdominal muscles will be very uncomfortable Hold on. Don't hold your head in your hands. Holding your head will increase the pressure on the cervical spine. Put your hands on both sides of your head and don't meet.
After that, apply a hot towel to your knees and massage.
Tuesday: arm training+running
(We mainly train in three parts, namely, the bicephalus, the tricephalus and the brachialis muscle. After this kind of training is stress-free, it can be upgraded to double-headed and three-headed super group training. )
Two-handed dumbbell bending: 2 groups (two ends)
(Note: When doing the bending lift, lock the elbow joint, that is, ensure that the elbow joint does not move, and only the forearm holds the weight. While avoiding shaking the body)
The first group: 30 times (those who have dumbbells are exhausted with 5 kilograms of dumbbells)
Rest 1 min
Group 2: Exhausted (until I can't lift it, 10 kg dumbbell)
Flexion and extension of arms: 2 groups (3 heads)
This action requires bending over, so there is a certain pressure on the back. Pay attention to straighten your back and tilt your ass up, which means you will feel like you are going to be blown up, so your back will be straight ~ ~)
Group 1: 15 times (5-pound dumbbell)
Rest 1 min
Group 2: 20 times (10 pound dumbbell exhaustion)
Lifting hammer: two groups (two heads, brachialis muscle)
(This action is very similar to dumbbell bending, but it is different, mainly in the direction of the center of the palm. Dumbbell bending palms up, and hammer bending palms point to the inside of the body, that is, palms are opposite. I will give you video learning. )
Group 1: 20 times (5-pound dumbbell)
Rest 1 min
Group 2: Exhaustion (10 lb dumbbell)
Run on the playground for 30 minutes.
After returning to the dormitory, do abdominal roll training: five groups of abdominal rolls, rest for 30 seconds between groups.
Wednesday: shoulder training+running
(The shoulders are mainly deltoid muscles, and one feature is poor endurance. If you don't believe in raising your hands horizontally, see if you can persist for a long time. Basically, it will be very sore after 1 minute. So according to this feature, I will arrange a high number of side lifts for training. PS: I won't arrange training for the back shoulder. This kind of training can be upgraded to toe adduction, middle adduction and back adduction trinity training without pressure. )
Dumbbell press: 3 groups (anterior, middle and posterior deltoid muscles can be exercised)
You can sit or stand.
Group 1: 20 times (5-pound dumbbell)
Rest 1 min
Group 2: 20 times (10 pound dumbbell)
Rest 1 min
Group 3: Exhaustion (10 lb dumbbell)
High-order descending side lift: two groups (mainly stimulating the middle bundle of deltoid muscle and adding trapezius muscle)
This training is very painful. After finishing the whole deltoid muscle, it will be extremely sore. You have to hold on. This is a sharp weapon to exercise the middle bundle of deltoid muscle.
A mineral water bottle and a dumbbell, you can choose one according to the equipment at hand. PS: Dumbbell version has higher training intensity)
Use a mineral water bottle filled with sand for side lift training;
Group 1: 20 times
Take a break for 5 seconds.
Group 2: 15 times
Take a break for 5 seconds.
The third group: exhausted.
Rest 10 second
Group 4: Keep the posture of side lift for 30 seconds.
Four groups make up a big group. Do two groups. Take a 3-minute break between large groups.
Dumbbell side lift training;
Group 1: 12( 10 lb dumbbell)
Change a 5 kg dumbbell immediately without rest.
Group 2: 10(5-pound dumbbell)
Immediately change to a 3 kg dumbbell without rest.
Group 3: Do exhaustive exercise (3 kg dumbbell, do it 12 times or more).
Rest 10 second
Group 4: Keep the posture of side lift for 30 seconds.
Four groups make up a big group. Do two groups. Take a 3-minute break between large groups.
Lifting dumbbells forward: group 2 (mainly stimulating deltoid toe)
Group 1: 20 times (10 lb)
Take a break for 5 seconds.
Group 2: Exhausted (5 lbs)
Aerobic running for 30 minutes.
After returning to the dormitory, do abdominal roll training: five groups of abdominal rolls, rest for 30 seconds between groups.
Thursday: Today is a rest day, no training.
Friday: leg and hip training
Squat 6 groups, gluteal bridge 3 groups, abdominal roll 3 groups.
(I don't specially arrange running today, because after leg and hip training, most girls basically have no strength to run. Of course, if you have physical strength, you can increase the aerobic time and reduce it to 20 minutes. )
(we mainly squat, without leg support and other actions. If you want to add, you can go to my blog to see leg and hip training. It is estimated that after doing a squat, I have no strength to do anything else. Squat choose sumo squat and ordinary squat, alternately. After this training is stress-free, you can do weight-bearing squat training. )
Ordinary squat: that is, ordinary squat at the station distance, with feet shoulder width or slightly wider (more comprehensive stimulation to the legs).
Sumo Squat: that is, ultra-wide squat. (Focus on stimulating medial quadriceps, hamstring and gluteus maximus)
Squat movement requirements: the movement should be standard, squat slowly and get up quickly, and finally contract the buttocks, do peak contraction and lift the anus at the same time. It can deepen and stimulate gluteus maximus and pelvic floor muscles, which is good for women.
Squat:
The first group: ordinary squats for 30 times
Take a break for 3 minutes.
The second group: 30 sumo squats.
Take a break for 3 minutes.
The third group: ordinary squats for 30 times
Take a break for 2 minutes.
Group 4: Sumo Squats 20 times.
Take a break for 2 minutes.
The fifth group: ordinary squats for 20 times.
Rest 1 min
Group 6: Sumo Squats 20 times.
Belly tuck and gluteal bridge:
The first group: gluteal bridge 15 times.
Rest for 30 seconds
The second group: rolled up to exhaustion.
Rest 1 min
The third group: gluteal bridge 15 times.
Rest for 30 seconds
The fourth group: rolled up to exhaustion.
Rest 1 min
The fifth group: gluteal bridge 15 times.
Rest for 30 seconds
Group 6: Belly rolling to exhaustion.
Saturday: Rock climbing training (those who don't want to climb stairs, do aerobics today, today is aerobic day)
Find a teaching building, either 5 floors or 6 floors.
Climbing stairs training, this training simulates mountaineering training, because we have exercised our legs on Friday, so today we deepen the stimulation of our buttocks by climbing stairs.
Step by step means step by step, not the usual step by step upstairs.
Be careful not to rush, but to move slowly and evenly. Don't run upstairs! It's easy to fall, so go upstairs slowly. Going upstairs and downstairs is a group.
We do five groups, that is, climb the stairs five times.
Sunday: Running on an empty stomach or rest day in the morning.
Because of the training on Friday and Saturday, most girls will have leg pain and buttocks pain, and it is basically difficult to walk.
(Sour swelling and even soreness have actually achieved the effect of training. This is because your muscles are not adapted to the first training, and your nerves have poor ability to recruit muscle fibers and poor contractility. Lactic acid accumulates too much, and it usually takes a week to recover. This is a normal phenomenon. With the increase of your training years, your body's recovery ability will be faster and faster, and you may finally recover in 1~2 days. )