Can anyone help me design a workout schedule

1. Prepare for exercise, stretch the joints, press the legs, and move for about three minutes;

2. Jog for 2 3 kilometers to warm up; (Rest for three or five minutes) three, double rod support, a group of 12 15, do a group of 1 minute rest, do a 3 5 group;

4. Pull-ups, 8 12 groups, 3 5 groups;

5. Push-ups, 20 30 per group, do 3 5 sets;

6. Sit-ups, 30 60 in a group, do 3 5 groups;

7. If you have equipment, it is recommended to add a skipping rope to contact, a group of 30, and it is enough to do 100 150; Appropriate exercises can be added with dumbbells and barbells;

8. After exercising, jog for 1 2 kilometers and relax.

End of training. For the above exercises, 1 to 2 hours is enough, pay attention to proper rest, drink water.

Cycle planning refers to the plan of arranging the training load and organizing the implementation of training according to the periodic characteristics of sports training. Cycle training programs play a very important role in the athletic training process of athletes. This cyclical movement develops incessantly, and each reciprocating, each cycle, will not be exactly the same.

Each new cycle should not be simply repeated, but spirally raised to a new cycle and level on the basis of the original, so as to achieve the purpose of adjusting the competitive state through the arrangement of the cycle plan. (2130 words remaining)

Make your own and find an accomplice to exercise with.

Wake up at 7 a.m.

After breakfast, I went out at 8 o'clock and ran about 20 meters first, and then started practicing on the road.

Practice until around 11 o'clock, go home and rest.

11 a.m. 1 p.m. Rest at home.

I went to work out around 1 o'clock.

Continue to attack and run at 3 o'clock!

Until 6 o'clock, go home for dinner.

About around after eating. Go for a walk in the park or practice in the park until around 9 o'clock. Go home and sleep.

At first, it may be a little uncomfortable, and there is some pain in the legs and feet, but after 3 days, it is basically healed.

It is advisable to drink less water when exercising.

Hehe, pay attention to safety, I wish you a happy pure hand fight. It's good to give points.

Don't take ** medicine, don't treat your mouth and stomach badly, don't do high-intensity exercise, be reasonable and healthy, because it's easy, it's easy to stick to, no**! The main thing is to lose belly and thighs. I was at my heaviest 157, awesome!

Now it is basically maintained at about 57kg (still relatively tall), and I have lost 30 pounds since the beginning of the implementation of about two months, happy,, My ** experience is to adjust the diet and moderate exercise!Easy and quick results, so that people can have confidence!Diet] Eat a good breakfast, milk and eggs are indispensable.

I am basically full at noon, and the main protein and high-calorie things of the day are basically concentrated at noon! Pay attention to vegetables and resolutely do not miss them! Dinner is indeed relatively small, drink some soup, a small amount of meat, some vegetables and a little tofu can eat seventy percent full.

Before going to bed, if you are hungry, a glass of milk, or fruit. (I want rice) [Exercise] I am not in good physical fitness, and I sit in front of the computer for a long time, my stomach and pp are compared, I choose two kinds of exercise: pointe exercise and running in place It is recommended that you accurately measure your waist circumference, hip circumference and thigh circumference before starting to implement, and measure it again after a week, so that it is easier to see the results, and it can motivate yourself to insist on exercising more beautifully!

Usually after lunch, stand and watch TV, then do tiptoe – face the mirror, smile – and then: stand on your feet in a figure of eight and stand on tiptoe. Key points:

Tuck your abdomen and chest, tighten your hips, inhale when you lift your heels up, exhale when you come down, keep a relatively steady and slow rhythm, and insist on doing 3 sets in the morning, noon and evening every day, and each group does 8 beats of 8 beats. Relax between each set so that muscle masses do not appear in the calves. It is best to lift the chin while exercising, or do neck stretching exercises to shape the neck and jawline.

Take a break after dinner, then run in place while watching TV, swinging your arms well and elevating your legs as high as possible. If you have good physical fitness and need to get results quickly, you can do more, I basically run for 5 minutes, take a break, and then run for 5 minutes and sweat profusely. Use the time to watch TV to run in place, and you don't need special time to sweat more, but also exercise cardiopulmonary function, metabolism is faster, and weight loss is more effective!

The point is to fully relax after the exercise! This is very important!! It's as simple as that, there aren't so many long words, it's practical and easy to implement, mainly because it's lazy and physically not good enough to find this easy method, but it's just easy to stick to!

Also, after I lost two months, I rarely ran on the spot, that is, I often used the first method to maintain the lower body shape, and at the same time, it can also improve the temperament, and the whole person looks taller than before. If you want to be thinner, it's best to keep running, especially effective! Let's do it together!

o( o ( Meimei exclusive **experience, please do not copy!) Thank you! ）

Practice for 3 days, rest for 1 day, and run 5 kilometers each time.

In terms of diet, eat more high-protein foods, such as beef, chicken breast, etc. Also add some carbohydrates, such as bread, etc.

To wear sneakers, the sole must be stretchy.

Wake up at 6 a.m., run 2,000 meters, and stretch your leg ligaments. Strength training in the afternoon. I don't know about you and can't help you develop a systematic training plan. You can readjust it according to your situation.

Jog for 1 hour at a speed of 8-9 km/h.

Longitudinal movement! Such as skipping rope, high jump, basketball, etc.

Do some push-ups in the evening. Supine body left. It is also possible to eat, but you can't eat for less than 20 minutes.

I am also a student, and I am only in the sixth grade of elementary school. He is 58 kilograms fat and more than 1.6 meters tall. I think you should exercise and sweat for more than half an hour every day, and you must eat breakfast, lunch, and dinner.

Quit snacks, quit sweets. Eat plenty of fruits and vegetables. Stick to 30 sit-ups a day.

50 leg raises. 50 trotters. Keep at it.

A month, (I haven't lasted so long) to ensure that I reach a normal body.

Send me your heart rate, height and weight every minute, and I can help you design.