This training plan is not strong enough, and it is very suitable for morning exercise. I believe you will be willing to get up early from now on.
Preparation: When you wake up, allow yourself to stay in bed for another 30 seconds (stretching during the period); Then sit up straight and take three deep breaths; Wake up your brain and get ready to start exercising.
Warm-up: find an open space suitable for exercise and slow down for 5 minutes.
Training plan: Do one set of the following three training movements, with 5 minutes of moderate-intensity running between groups.
1. Squat: standing posture, feet and hips are the same width: the upper body is chest and abdomen, the waist is tied and the head is raised, the hands are placed on the waist, and the elbows are abduction; Control the tension of quadriceps femoris, and slowly kneel down until the thigh and calf are at right angles (Figure 1). Pause, with the help of the contraction of quadriceps femoris, stand up until your legs are straight. Repeat 1 min.
Target muscles: gluteus maximus, quadriceps femoris and biceps femoris.
2. March forward and squat; Standing posture, feet apart and hip width, legs slightly bent; Support with both hands, chest and abdomen, waist tightening. Step forward with one leg, bend your knees and squat down until the knees of the front legs are perpendicular to the ankles, the toes of the front legs are flexed, the front soles are on the ground, the toes of the rear soles are supported on the ground, and the heels are slightly raised outward (Figure 2). Pause, stand up, take a step forward with your hind legs, squat down, and pose as above. Take a step forward, cross your feet and do an arrow squat. Repeat 1 min.
Target muscles: quadriceps femoris and biceps femoris. Gluteus maximus and calf muscles.
3. cheating; Standing posture, feet apart about twice the hip width, toes and knees abduction 45 degrees; Support with both hands, chest and abdomen, waist tightening. Controlled by the tension of quadriceps femoris (especially adductor), slowly bend your knees and squat down until your thighs are almost parallel to the ground (Figure 3). Controlled by the contraction force of quadriceps femoris (especially adductor), stand up and return to the initial position, and repeat 1 min.
Target muscles: quadriceps femoris, adductor femoris, biceps femoris and gluteus maximus.
End: Jog for 5 minutes, then walk for 4-5 minutes; Do three groups of push-ups, each group 10 times, with proper rest between groups. At first, you usually practice "push-ups with legs parallel to the ground" (legs are parallel to the ground and in contact with the ground), then "push-ups with legs together" (feet raised, knees on the ground, thighs and calves at acute angles), then "push-ups with hands held high" (keep straight from head to toe, with hands supported on higher objects), and then practice "ground push-ups" after increasing strength. Pull the shoulders and chest forward slightly, so that the vertical line of the shoulder joint forms an angle of 10- 15 degrees with the ground. Keep your feet together, support your toes, and keep your torso chest out, abdomen in and waist in, so you can look forward.). Then do three groups of sit-ups, each group 15 times, with proper rest between groups. Finally, stretch the whole body target muscles, and stretch each target muscle for at least 30 seconds.
Time: about 40 minutes (including warm-up and relaxation),
Measures to help implement the morning exercise plan
◆ 1 Set alarm clock: Don't choose an ordinary alarm clock! Because ordinary alarm clocks generally only have monotonous "Di Rinrin" sound, and the sound is particularly harsh, which often scares people. It's easy to get upset when you are woken up by such a bell. I suggest you set the time with your mobile phone, and then choose your favorite songs and strings as ringtones-being awakened by such ringtones will make you feel the urge to get up.
◆2 Organize the training clothes and shoes, preferably in the place where you can get them by the bed.
◆3 Take exercise as a must in the morning, just like washing your face and brushing your teeth.
◆4 Compress the training time: If the time is really tight, try to compress the training time-even a short 10 minute is better than nothing.
Noon training program
Preparation: Choose a fitness ball of moderate size to replace your office chair, so that your abdominal and back muscles will always be tense, and Chinese food should be as light and healthy as possible. If you are afraid that your fake stomach will swell during training, you can divide the Chinese food into two halves and leave half to eat after training.
Warm-up: sit on the fitness ball for 3 minutes to get familiar with the ball feeling; Then stand, hold the ball horizontally in front, and do several squats and leg lifts in the same place (each 1 min). When squatting and leg lifts, lift the fitness ball to the top of your head.
Training plan: The following four training movements, each group doing 1 group, each group 15 times, for 1 cycle, repeated for 2 cycles.
1. Squat down with your back to the ball and ring the bell; Stand up straight with your back to the wall; A fitness ball is sandwiched between the back waist and the wall; Hold a dumbbell in each hand (weighing about 5- 10 kg), hang it on the side, palm inward; Abdominal contraction, so that the trunk maintains normal physiological bending; Feet are hip width apart and take a small step forward. Foot on the ground (1a). Bend your knees, slowly control with the tension of quadriceps femoris, and slowly lower the center of gravity with your back to the ball until your thighs are parallel to the ground (1b). Control with the strength of quadriceps femoris, biceps femoris and gluteus maximus, slowly raise the body center of gravity to the initial position with your back against the ball, and so on.
Target muscles: gluteus maximus, quadriceps femoris and biceps femoris.
2. Row and sit on the ball: sit on the fitness ball and bend your knees so that the knee joint is directly above the ankle joint, and your feet are separated from your hips by width, and your feet are on the ground; Hold a dumbbell in each hand (weighing about 5- 10 kg), hang it on the side, palm inward; Keep your torso straight and lean forward until your chest touches your thighs; The arm is suspended vertically (2a). With the help of the contraction force of the back muscles, lift the dumbbell upward until the upper arm is parallel to the ground and the elbow joint is backward, so that the back muscles are in the position of "peak contraction" (2b). After the pause, the dumbbell is controlled by the tension of the back muscles and slowly descends and recovers along the original path, and so on.
Target muscles: Middle back, upper back muscles, posterior deltoid, abdominal muscles and erector spinae.
3. Bridge dumbbell bench press: Sitting on the fitness ball with dumbbells (weighing about 5- 10 kg) in both hands, the abdomen contracts; Feet move forward gradually, knees bend, and the center of gravity is lowered until the upper back, shoulders and neck touch the fitness ball; The distance between the feet is as wide as the hip, and the knee joint is located vertically above the ankle joint. The abdominal muscles and erector spinae contract and lift the buttocks, so that the shoulder joint, iliac joint and knee joint are in the same horizontal straight line; Arms straight up, fists and eyes opposite, palms forward; Scapular adduction (3a). Controlled by the tension of pectoralis major, the dumbbell slowly descends to the outside of both shoulders in an arc, and the elbow joint and shoulder joint are on the same level; The forearms are parallel, and the wrist joint is in the natural position (3b). Controlled by the contraction force of pectoralis major, push dumbbells in an arch shape until both arms are straight, and so on.
Target muscles: pectoralis, toe of deltoid, triceps brachii, gluteus maximus, quadriceps femoris, biceps femoris, abdominal muscles and erector spinae.
4. Alternately bend on your back on the ball; Sitting on the fitness ball with dumbbells in both hands (weighing about 3-5 kg), the abdomen contracts; Gradually move your feet forward, bend your knees and lower your center of gravity until your upper, middle and back touch the fitness ball, and your neck is straight and upward; The distance between the feet is as wide as the hip, and the knee joint is located vertically above the ankle joint. Abdominal muscles and erector spinae contract, lift hips, and dumbbells cross and cling to the chest (4a). With the help of the contraction force of abdominal muscles, the chest ribs are compressed, so that the right upper back leaves the surface of the fitness ball and tilts upward to the left (4b). Pause, control with the tension of abdominal muscles, slowly stretch, and restore the spine. Then curl to the right and repeat this action as a complete training action.
Target muscles: rectus abdominis and oblique muscle outside abdomen.
Aerobic training: After the above two cycles, start aerobic training, walk at a moderate speed for 2 minutes and jog for 2 minutes, and so on for 5 times, ***20 minutes.
End: Walk slowly for 5 minutes; Stretch the target muscle for 30 seconds.
Time: about 45 minutes (including warm-up and relaxation).
Measures to implement St plan in noon training
Evening training program
Preparation: Eat a banana and some nuts (such as peanuts) 30~45 minutes before training.
Warm-up: jog or ride a stationary bike for 5 minutes.
Training plan: Do the following four training movements 1 group, each group 15 times, so it is a cycle and repeated for 2-3 cycles. If you feel that the intensity is not enough, you can add four training moves with the ball to the "noon training".
1. Reverse lunge squat &; Solid ball pressing shoulder: standing posture, feet apart and hip width, knee joint slightly flexed; Bend your arms, elbows down, and put a solid ball (weighing about 4-8 kg) in your hands on your chest; Chest out and abdomen in, scapula adduction and sinking (1a). Take a big step backward with your right leg, and kneel with your legs until your left knee joint is above your ankle joint and your sole touches the ground. The right leg and knee joint almost touch the ground, and the toes touch the ground. At the same time, controlled by the contraction force of deltoid muscle, slowly lift the fitness solid ball to the top of the head (1b). Controlled by the tension of deltoid muscle, slowly restore the solid ball to the chest; At the same time, both legs are forced to straighten at the same time, so that the center of gravity of the body rises vertically until the legs are straightened, the right leg is restored, and the left leg is changed. Repeat this action as a complete training action.
Target muscles: gluteus maximus, quadriceps femoris, biceps femoris, calf muscle, pectoralis major, upper back muscle, triceps brachii and toe of deltoid muscle.
2. Kneeling dumbbell side lift: Kneel your legs together on the (inflatable) rubber mat, and touch the ground with your toes; Each arm holds a dumbbell (weighing about 5 kg), hanging on the side, palm inward; The trunk is kept straight, the abdomen is contracted, and the scapula is adducted and sunk (2a). When holding the bell, lift your elbows as high as possible to the shoulder joint, so that the deltoid muscle is at the "peak contraction" position. At this time, the elbows are slightly bent at an angle of 100- 120 degrees, and the palms are downward (2b). Control the tension of deltoid muscle to decrease slowly. Repeat.
Target muscles: deltoid middle bundle, abdominal muscle, gluteus maximus, inner thigh and erector spinae.
3. (Inflatable rubber thorn) Bending and stretching dumbbell arm: prone position, right leg kneeling on (inflatable) rubber mat, toes touching the ground, left leg straight, toes touching the ground; Abdominal and back muscles contract, making the trunk straight and parallel to the ground; The left hand is supported vertically on the ground, the right hand holds a dumbbell (weighing about 5-8 kg), and the elbow is bent at right angles, so that the upper arm and elbow joint are close to the body side, and the palm is inward (3a). With the help of the contraction force of the triceps brachii, hold the bell and lift it until the whole arm is straight, so that the triceps brachii is at the "peak contraction" position (3b). Stop for a while, then use the tension control of triceps brachii, and slowly put it down to recover. Repeat this several times, and then change the other arm to do the same number of times, which is a complete 1 group.
Target muscles: triceps brachii, posterior deltoid, abdominal muscles, erector spinae.
4. (One-legged) single-arm puller bending: stand facing the low-position puller; The left arm is slightly flexed, and the handle of the stretcher is held in the palm (palm up), the right hand is placed at the waist, and the elbow joint is abduction; Abdominal contraction; The knee joint of the right leg bends and the toes recede (4a). Lift the handle with the contraction force of the biceps brachii to make it close to the shoulder joint, and the biceps brachii is in the "peak contraction" position (4b). Stop for a while, then use the tension of biceps brachii to control the slow speed, manually lower it, repeat this for a certain number of times, and then do the same number on the right side, thus forming a complete 1 group.
Target muscles: biceps brachii, abdominal muscles, erector spinae.
Aerobic training; Choose 2-3 kinds of aerobic exercise equipment (treadmills, elliptical machines, stationary bicycles, etc.). ), and the duration of each aerobic exercise is 15 minutes, * * * 30-45 minutes (choose the one that has been trained for 30 minutes at noon). If "evening training" is conducted twice or more within 1 week, the aerobic exercise equipment selected for each time should be as different as possible.
End: 5 minutes of low-intensity aerobic training; Stretch the target muscle for 30 seconds.
Time: about 1 hour 15 minutes (including warm-up and relaxation). Measures to help implement the evening training plan