Cardiopulmonary function training runs twice a week for 20-30 minutes at a distance of 3-5 kilometers.
Second, the strength training plan (intensity according to their own situation)
1. Jump rope to warm up 10 minutes.
Stretching and stretching
3. Dumbbell exercises 7 times a week
4. (times) refers to the number you can barely complete! (choose the weight according to the number of times)?
The first leg training day (high-intensity leg training is beneficial to hormone secretion)?
Dumbbell Squat 10- 15RM (times) x3 group, dumbbell straight leg hard pull 10- 15RM, dumbbell scissors squat 10- 15RM?
Chest training the next day
Dumbbell chest push 10- 12RM (times) x3, dumbbell chest width 10- 12RM, dumbbell bird 10- 12RM?
Come back for training on the third day
Dumbbell single-arm rowing: 8- 12RM (times) x3
Third, the method of increasing muscle
1, muscle gain is a very complicated thing, not just by dumbbells. If this method doesn't work, I suggest watching some fitness and muscle training videos online, because many actions can't be clearly stated in words. Hello, I answer you with professional experience. You must have perseverance to exercise. According to your physique, you can now try to give priority to upper body muscle exercise, supplemented by lower body aerobic exercise. If you practice every day, the time should not exceed 40 minutes. If you practice every week, the time should not exceed 2 hours. Upper body exercises such as dumbbell bench press, flying bird or push-ups, and pull-ups can effectively practice back muscles. (20 in each group above, 4 groups per day).
The most important thing is not to sit down and rest immediately after leg exercise, but to fully relax. Finally, the diet should be reasonable and sufficient, with protein, meat, vegetables and fruits as the main food, supplemented by carbohydrates. If you don't plan to play bodybuilding competition, remember not to eat all kinds of protein powder or creatine indiscriminately, which is not good. Remember, don't be encouraged by the gym coach to buy things that are harmful to your health. It's best to go to the gym to exercise, where the exercise is comprehensive and there are professional coaches. The equipment is also complete. It is recommended to get up in the morning and practice equipment at night.