Nanren fitness
Principles of fitness training:
1. Men mainly do strength exercises, bear a large exercise load, and make muscles in all parts of the body develop in a coordinated, symmetrical and balanced way.
2. Boys are suitable for high-intensity explosive training, and strength training focuses on "heavy weight, low frequency and high number of groups".
One week plan
Day 1 day: chest
Flat barbell bench press (4 groups×12 times)
Flat dumbbell flying birds (4 groups × 12 times)
Upward barbell bench press (4 groups × 12 times)
Chest clamping of puller (4 groups×12 times)
Flexion and extension of parallel bars (4 groups × 12 times)
Day 2: Shoulders
Sitting dumbbell press (4 groups×12 times)
Standing behind the neck with barbell press (4 groups × 12 times)
Sitting on the barbell neck pressure (4 groups × 12 times)
Lift dumbbells in front (4 groups × 12 times)
Dumbbell side lift (4 groups × 12 times)
Dumbbell bends over the bird (4 groups × 12 times)
Day 3: Come back
Barbell bending stroke (4 groups × 12 times)
Pull-ups (4 groups × exhausted in each group)
Sitting rowing (4 groups × 12 times)
High pull-down (4 groups × 12 times)
Bending and hard pulling of barbell legs (4 groups × 12 times)
Day 4: Legs
Dumbbell Squat (4 groups × 12 times)
Hard pull of barbell straight leg (4 groups × 12 times)
Barbell Squat (4 groups × 12 times)
Flexion and extension of instrument leg (4 groups×12 times)
Dumbbell Squat (4 groups × 12 times)
Day 5: Arms
Dumbbell hammer lifting (4 groups × 12 times)
Alternate bending of supine dumbbells (4 groups × 12 times)
Dumbbell concentrated bending (4 groups × 12 times)
Vertical tension rope descending (4 groups×12 times)
Sitting dumbbell flexion and extension (4 groups × 12 times)
Flexing and stretching the arm with load on the workbench (4 groups × 12 times)
Day 6: Abdomen
Plate support (2 minutes ×2 times)
Sitting posture and belly rolling (4 groups ×25)
Day 7: Rest
Women's fitness
Principles of fitness training
1. Women's strength training is based on "low weight, high frequency and high number of groups".
2. Women's fitness plan should focus on the training of large muscle groups such as "chest, abdomen, back, arms, hips and legs", which can make women's figure better and better.
One week plan
Day 1 day: chest
Flat push barbell (4 groups ×20 times)
Upward inclined dumbbell pushing and lying (4 groups× 20 times)
Flat dumbbell flying birds (4 groups ×20 times)
The next day: come back
Bow and row with barbells (5 groups ×20)
One-arm dumbbell rowing (4 groups ×20 times)
Straight arm press down (3 groups× 20 times)
Day 3: Shoulders
Tilted birds (4 groups ×20 times)
Barbell neck lift (4 groups ×20 times)
One-arm dumbbell forward lift (4 groups ×20 times)
Day 4: Arms
Alternately bend dumbbells (4 groups ×20 times)
Day 5: Legs
Free Squat (3 groups ×50 times)
Frog jump (2 groups ×35 times)
Day 6: waist and abdomen
Sitting rowing (3 groups × 20 times)
Standing in supine position (2 groups ×30 times)
Abdominal roll (2 groups ×20 times)
Side kick dumbbell bending (3 groups ×20 times)
Day 7: Rest
Middle-aged and elderly fitness
Principles of fitness training
1, after realizing the importance of physical exercise, persevere and stick to the end.
2. Pay attention to the progress and follow the principle of gradually increasing the amount of exercise from a small amount of exercise.
3, don't be too tired, don't care too much about body shape, health is the only purpose.
One week plan
Day 1 day: Go for a walk in the park
People who often go for a walk in the park improve their memory and attention by 20%. Experts say that the natural environment has the function of calming the body and mind, enabling the brain to process information better.
The next day: hit Tai Ji Chuan.
Playing Tai Ji Chuan can improve balance, and practicing Tai Ji Chuan can also help protect the brain area responsible for touch.
Day 3: Running while walking
Compared with people who don't exercise, two 3-minute runs can make exercisers remember new words 20% faster. Studies have found that various aerobic exercises can speed up blood circulation, thus making the hippocampus responsible for memory and language learning healthier.
Day 4: Weightlifting and Balance Training
After six months, the decision-making ability of the elderly who have received weightlifting, walking and balance training will be improved by nearly 13%. Increasing the ability of balance and coordination in strength training (such as lifting the right arm and left leg at the same time) can benefit people more.
Day 5: Throw the ball while walking.
Middle-aged and elderly people who have completed 10 minutes of bouncing, throwing and catching the ball should pay more attention in the future. Holding and throwing the ball with both hands during exercise can better stimulate the area of the brain that controls attention.
Day 6: Jogging with friends.
Strengthening social communication helps to reduce the risk of amnesia. Running can exercise the balance and physical coordination ability of middle-aged and elderly people, activate the whole body muscles and increase the cardiopulmonary function.
Day 7: Close your eyes and practice balance.
Close your eyes and try to keep your balance. The brain relies on information from the muscles and joints of the limbs to coordinate various parts of the body, which can exercise the brain and prevent dementia.
Basic fitness training principles
1, you must be accompanied by professionals, and you should customize your fitness training plan according to your physical condition.
2, before fitness, be sure to exercise fully to prevent injuries during exercise.
One week plan
Day 1: upper limb exercise (chest, biceps brachii and triceps brachii), abdominal exercise, and finally aerobic exercise.
Plate press (3 groups × 15 times)
Butterfly machine clip chest (2 groups × 15 times)
Dumbbell concentrated bending (2 groups × 15 times)
Lower arm flexion (2 groups × 15 times)
Abdominal tumbling (3 groups ×20 times)
Tablet PC support (1 min × 2 times)
Treadmill (jogging for 30 minutes)
The next day: rest
Day 3: Lower limb exercise, abdominal exercise, and finally aerobic exercise.
Squats with arrows (3 groups ×20 times)
Dumbbell Squats (3 groups ×20 times)
Leg flexion and extension in sitting position (3 groups ×20 times)
Leg lifting on supine (3 groups ×20 times)
Spinning bike (40 minutes)
Day 4: Rest
Day 5: Upper limb exercise (shoulder and back), abdominal exercise, and finally aerobic exercise.
Dumbbell lifts (2 groups × 15 times)
Dumbbell forward lift (2 groups × 15 times)
Inclined birds (2 groups × 15 times)
Power pull-up (3 groups×15 times)
Sitting rowing (2 groups × 15 times)
Abdominal tumbling (3 groups ×20 times)
Day 6: Rest
Day 7: Yoga or Pilates.
Principles of fitness training in gym
1, choose the exercise mode suitable for your body level. Always ask the coach in the gym for advice.
2. Exercise intensity should be gradually increased or decreased, and there should be warm-up and relaxation stages.
If you feel unwell, stop immediately and rest for a while before continuing. If you still feel unwell, you need to stop exercising and go to the hospital as soon as possible.
One week plan
Day 1 day: pectoral muscle+triceps brachii
Flat barbell press (5 groups×10)
45 dumbbell press with upper inclined plate (4 groups×10)
Flat dumbbell supine birds (4 groups × 15)
Flat supine barbell arm flexion and extension (4 groups × 10)
Standing posture, dumbbells with both hands, arms bent behind the neck (4 groups × 10)
High rope descent (4 groups × 15)
The second day: endurance training
Jogging for 30 minutes can improve endurance and reduce fat.
Day 3: Back+Biceps Brachialis
Rope neck pull-down in high sitting position (5 groups × 10)
Hard drawings (4 groups ×6)
Rowing by rope (4 groups × 15)
Standing barbell bending (4 groups × 10)
Standing dumbbell hands bend alternately (4 groups × 10)
Standing dumbbells are alternately hung and bent with both hands (4 groups × 12)
Day 4: Endurance Training
Jogging for 30 minutes can improve endurance and reduce fat.
Day 5: Shoulder+Leg
Chest pressure of standing barbell (4 groups × 10)
Sit on the back of the chair and push the dumbbells with your hands on your head (4 groups × 10)
Inverted dumbbell birds (4 groups × each group tries its best)
Barbell squat behind the neck (4 groups ×8)
Leg flexion and extension in sitting position (4 groups × 15)
Prone leg flexion and extension (4 groups × 15)
Day 6: Hips and legs
Barbell Squat (4 groups × 10)
Leg lifting with load (4 groups × 10)
Squat with arrow (4 groups × 10)
Prone leg flexion (4 groups × 15)
Load-bearing gluteal bridge (4 groups ×20)
Day 7: Rest
Principles of family fitness training
1, concentrate on time training, don't spread the training tasks to all the time points of the day, it will not achieve the effect.
It is not advisable to exercise directly without warm-up. Warm-up must have enough time and must not be sloppy.
3. There must be enough space, otherwise the movements will not come out, the training purpose will not be achieved, and it is easy to bump and get injured.
One week plan
Day 1 day: lower body exercise
Squat (3 groups × 15)
Side leg lifts (3 groups ×20)
Side Squat (3 groups × 15)
Kicking after kneeling on the stomach (3 groups × 15)
The next day: upper body exercise
Bend over and lift dumbbells horizontally (3 groups × 15)
Push-ups (3 groups ×20)
Dumbbell Squat (3 groups × 15)
Abdominal tuck and knee lift (3 groups ×20)
Day 3: Rest
Day 4: Yoga/Pilates Exercise
Day 5: Abdominal exercise
Squat (3 groups × 15)
Lie on your side, lift your legs and roll your abdomen (3 groups ×20)
Touch your toes and roll your abdomen (3 groups ×20)
Kick after kneeling (3 groups × 15)