If you need to change direction in the future, switch to bodybuilding/weightlifting and change your plan. After all, for those who have no childlike innocence &; For ordinary people with extraordinary talent, a certain level of squatting, pushing and pulling is the basis of sports ability.
If you still lay stress on health, it is recommended to use this primary plan to lay a good foundation as long as possible until you encounter bottlenecks and then switch to an advanced plan. If you don't have 5~6 times the weight in the three major events, or the Wilkes coefficient is less than 300, or the action mode is not good, it is easy to get into a bottleneck by directly using the advanced plan.
Never change, no matter how many fancy moves, they are just those. As long as you read this article and grasp the essence, you will basically not be confused about what action to use.
Note: If some movements in the training content are not done well/can't be done, it means that this plan is not completely suitable for you and needs to be adjusted.
If you have the guidance and supervision of a professional fitness instructor, you can even do short-term squat and push-pull UHF training every Friday-the training frequency is high, which can quickly improve the proficiency of movements. However, if the coach is unreliable/blindly practicing, the UHF plan will make you more vulnerable.
Strength training should not exceed one hour at a time (excluding warm-up/stretching and relaxation, including group breaks). If the training content is far more than one hour, it is best to divide it into 2~3 times.