Simple fitness plan form 1
In the morning, before meals.
1200m jogging, time doesn't need to be too fast, just feel a little tired without breathing. Pay attention to your ankles when jogging. Generally speaking, overweight people are more likely to get hurt when running. Move your joints in advance.
Kick and lift your legs properly after jogging, and then decide whether to do high-intensity exercise such as squatting and jumping according to the situation. Kicking is divided into front kick and side kick. One group does about 20 kicks, and three groups in turn. After getting used to it, add the right amount. The exercise in the morning is mainly aimed at the fat in the legs and buttocks.
In the evening, before meals.
Jogging 800 meters, speed and the like can only be controlled when the body is hot and sweaty. Push-ups 5 ~ 15, sit-ups 5 ~ 20. Remember to insist. Don't stop when you feel your muscles shaking. If you stop today, you may never have such a good chance again.
If you really have time during the day, you can do some intensive training. Load squat 5 ~ 15, load squat 5 ~ 25. It's your own business to carry the burden or find a barbell. Later, when jogging, you can hold a small dumbbell in your hand, which is commonly found in cultural and sports shops. Buy a chest expander and pull it for a while before going to bed at night. Chest expander is not expensive, just 30 to 50 yuan each. The first quantity is the group number, and the last quantity is the number. As for whether you can lose weight successfully, it is your own support.
On the first day of leg training (high-intensity leg training is beneficial to hormone secretion), dumbbell squat 10- 15RM (times) x3 group dumbbell straight leg hard pull 10- 15RM dumbbell cut squat/kloc-0-0. X3 Dumbbell Wide Chest 10- 12RM Dumbbell Bird 10- 12RM On the third day of back training, dumbbell single arm stroke: 8- 12RM (times) X3 Dumbbell Bend Leg Hard Pull: 8-100. Victory is always reserved for those who are prepared. When exercising, everyone should also pay attention to supplementing nutrition. How to keep fit without strength?
Simple fitness schedule 2
Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.
First month
The first week and the second week:
On Monday, the training site: the middle of pectoral muscle and triceps brachii.
Horizontal push of barbell 2×20RM
Dumbbell bird 2×20
Stretcher clamp box 2×20
Butterfly brooch 2×20
Press the heavy hammer 2×20.
Dumbbell bending arm flexion and extension 2×20
Wednesday, training place: latissimus dorsi and biceps brachii.
Weight loss in sitting position is 2×20.
Rowing in a sitting position 2×20
Standing dumbbells bend over and row 2×20.
Standing barbell bending 2×20
Sitting dumbbell bending 2×20
Friday, training site: deltoid and abdominal muscles.
Press 2×20 for barbell sitting position.
Dumbbell lift before 2×20.
Dumbbell side lift 2×20
Dumbbells bend over and lift 2×20 horizontally.
Sit-ups 1×25
Goats stand up 1×25
Saturday, training place: legs.
Squat 2×20
Leg lift 2×20
Leg flexion and extension 2×20 when sitting.
Prone leg bending 2×20
Lift the heel 2×20.
The above actions are all "RM" weights, and the number of groups can be changed between 1 ~ 2 groups, depending on your actual situation. Suitable for the first two weeks of training. Under normal circumstances, after two weeks of training, it will not hurt as much as it did when you first trained, but you will feel sore after each training, and the time is within two days after each training. Eat 1 ~ 2 eggs, 1 50 ~ 100 k bread and drink 100 ~ 200 ml milk or water 30 ~ 60min after training. Some actions that can't be done independently can be done with the help of peers. (dfbzjyq Studio) Reprinted to indicate the source of the article
After 3 ~ 4 weeks, train 2 ~ 3 groups, each group 12 ~ 16rm.
In the second month, the training intensity increased to 3 ~ 4 groups, each group was 8 ~ 12rm.
In the third month, increase individual movements, adjust the intensity appropriately, and adjust 8 ~ 12 RM and 6 ~ 10 RM relatively. Pyramid training can be used when necessary to stimulate muscles to a greater extent. This plan is suitable for beginners' training, and then a more comprehensive intermediate training plan is needed.
Simple Fitness Program Form 3
1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is beneficial to muscle exercise)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Lift the legs for 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is beneficial to muscle exercise)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
The first day of leg and abdomen training: leg training is beneficial to the whole body muscle length.
Leg lifting in sitting position for 4 groups x 10- 12 times.
Smith squats 4 groups x 10- 12 times.
Leg curl 4 groups x 10- 12 times.
Lift the legs for 4 groups x 15-20 times.
Four groups of sit-ups x 15-20 times.
Four groups of oblique sit-ups x 15-20 times.
Four groups (x 15-20 times) of supine twist sit-ups.
Abdominal roll of fitness ball 4 groups x 15-20 times.
Leg lifting and belly rolling in 4 groups x 15-20 times.
Reverse belly roll 4 groups x 15-20 times
Traditional belly roll 4 groups x 15-20 times.
The third day of chest and shoulder training:
The horizontal barbell is pressed by 4 groups of x 10- 12 times.
The dumbbell in prone position is pressed for 4 groups of x 10- 12 times.
Tilt the dumbbell upwards for 4 groups of x 10- 12 times.
4 groups of ascending dumbbell birds x 10- 12 times.
Sit on the dumbbell bird for 4 groups x 10- 12 times.
The sitting dumbbell is pushed for 4 groups of x 10- 12 times.
Standing dumbbell birds 4 groups x 10- 12 times.
Standing dumbbell side lift 4 groups x 10- 12 times.
Day 5 Back Training
Four groups of dumbbell rowing with one arm x 10- 12 times.
Four groups of dumbbell bent legs were hard drawn x 10- 12 times.
Roman chair standing with one mouth: 4 groups of x 10- 12 times.
T-bar rowing 4 groups x 10- 12 times.
Four groups of wide grip pull-ups were up x 10- 12 times.
Leg bending and hard pulling for 4 groups x 10- 10 times.
The cervical spine of 4 groups was pulled down x 10- 12 times.
Day 7 Double Head and Triple Head Training
Sit on the dumbbell and bend 4 groups of x 10- 12 times alternately.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times.
Dumbbell arm lift 4 groups x 10- 12 times.
The dumbbell was bent on one arm for 4 groups of x 10- 12 times.
The E-Z bar barbell is bent for 4 groups of x 10- 12 times.
Press the rope four times: x 10- 12.
Simple fitness schedule 4
First, supine recommendation This is the most effective trick to practice chest muscles. Remember to do what you can. Pay attention to the stability of joints when pushing barbells. When you put it down, it should be about cm away from your chest, and the push action should be coherent and don't pause.
Second, the bird leaning upward adjusts the stool to an angle of about 40 degrees, the shoulders and arms are tightened inward, the arms are straightened upward, and the tails of dumbbells are stuck together for about 4 seconds. Then bend your arms down until the dumbbell and chest are on a horizontal line, then lift the dumbbell and pay attention to the balance between your left and right arms.
Third, hold the pull-out device tightly with both hands, and the upper body can lean back slightly. Pay attention to the forward pressure of the chest when pulling down the handle.
Fourth, bending over to row a boat is not a rowing machine, but a dumbbell. Put one hand and one knee on the stool, face forward, keep your back straight, hold the dumbbell with the other hand, slowly pull it to your waist for 2 seconds, and then slowly put it down.
5. Lie on the mat with a load and abdomen, bend your legs, put dumbbells on your chest with both hands, and keep your head on the ground. Then naturally raise your head and shoulders and let your arms just leave the ground. In order to avoid too much tension in the neck muscles, you can stick your tongue to the upper jaw and breathe through your nose.
Diet menu
If you are worried about how to eat without gaining meat, pay attention. First of all, make sure that you mainly eat carbohydrates, and pasta is the most useful. In addition, high-protein foods, vegetables and fruits must not be less.
First, drink milk for breakfast and eat more carbohydrates; Second, eat lean meat, fat meat can be avoided; Third, don't choose too greasy snacks, such as French fries and fried chicken. Drinking orange juice is better than drinking coffee. Fourth, eat more vegetables, the taste is light, which is more conducive to eating more meat; Fifth, you can eat some healthy snacks, such as peanuts, butterscotch and potato chips. It's a good idea to drink some juice after drinking beer.
Simple Fitness Program Form 5
The following plan is 1, three times a week, and the next day, each time is about 1 hour (compact and efficient).
1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;
2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);
Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133;
Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.
Strength training: (Tightening muscles makes your body stronger, slimmer, more stylish and slimmer! )
Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.
1 chest: push chest in sitting position (push-ups)
2 Back: Rowing in a sitting position (neck down)
Legs: Kicking in a sitting position (flexion and extension in sitting position)
4 Shoulders: Sitting press (dumbbell side lift)
Waist: Sit back (Roman chair extended)
Abdomen: sitting posture and belly rolling (fitness ball sit-ups)
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