Make me a plan for summer study, life and exercise, and be practical

No. 1 to No. 31, Internet access

Sleep for the rest.

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

The above is just a reference, and you should adjust it according to your own situation when training) (and pay attention to diet and rest!)

The first and second grade training programs and exercise load get up at 6:30 a.m. every day to start, 1. Stride about 1000 meters; 2. Do a broadcast exercise of colorful sunshine; 3. Short rope skipping 30-50 times, a total of 5 groups, each group interval of 3 minutes; 4. Practice badminton for a period of time. If possible, you can monitor your heart rate, keep it at 120-130 minutes is the best, and exercise is always about an hour.

The second and fourth grade training programs and exercise load get up at 6:30 every morning to start, 1. Walk and run alternately about 1200 meters, 2. Do a set of radio exercises (colorful sunshine) requires strength, standardized movements, and can be a small coach to teach parents to do; 3. Short rope skipping 50-60 times, a total of 5 groups, 4 minutes apart, 4, a period of badminton or shuttlecock kicking practice, heart rate and time as above. Notes:

1. Keep warm, wear gloves and hats; 2. Exercise indoors in bad weather such as strong winds and dense fog; Three:

Exercise must have perseverance, the most important thing is persistence; 4. Sick students are exercising after they have recovered from their illnesses; Five: Exercise under the leadership of parents Six:

At the end of the workout, drink plenty of fluids, in small amounts, many times. In addition, parents and students can also do some other forms of exercise, pay attention to the amount of exercise and exercise intensity.

In order to make my body healthier, I have made the following plans:

1. Run for 1 hour in the morning, at 7-8 o'clock.

2. Do radio exercises for 10 minutes.

3. Eat fruits every day: 2 apples, 1 orange, 10 peanuts, and 6 cups of water.

4. Ball workout for an hour.

5. 50 push-ups or sit-ups at night, which can be customized according to physical conditions.

There are many benefits to sticking to a study plan closely:

2. If you can complete your learning step by step and step by step, then learning will not bring you too much pressure.

3. A study schedule ensures that you don't waste time and gives you time to do other things.

4. The study schedule can help you understand your learning progress, let you know clearly what things are waiting to do, and can help you evaluate your previous learning.

6. Strive to develop the following good habits:

1. The habit of learning according to the plan.

2. The habit of being dedicated to time and efficiency.

3. The habit of independent study and seeking understanding.

4. Good at asking for advice.

5. The habit of consulting reference books and materials.

Hello, if basketball is played in the afternoon, then the training can only be put before noon, make a plan for you, **do it yourself.

6 a.m.: Run, jog for 10 minutes, then do 10 or so sprints, which is good for calf power.

At 6:30, do a ten-minute flexibility exercise, mainly to relax the upper and lower limbs, waist and abdominal joint muscles.

At 6:40, do ball drills first, practice dribbling, various changes of direction, crotch, turn, back dribbling, and shooting technical movements to develop a good feel.

The morning course is completed!

Two hours after breakfast, about two hours before lunch, strength training begins.

Around 10 o'clock, the time is about an hour.

The movements are as follows, upper limbs, push-ups are the best method, divided into wide distance and narrow distance, you can effectively exercise the shoulders, arms, chest muscles, wide distance do five sets, each set of 15 20 times (if you can do about 50 at a time, then you have to add load, you can put a pillow on the back), the same is true for narrow distance.

Lower limbs, movements: squatting, also to add a little load, five groups, each group of 15 20 times, static squatting: back against the wall, thighs parallel to the ground, calves vertical, a little you squat horse step, hold on for one to two minutes, also five groups, heel raises:

It is also called lifting the toes, find a step, put the toes on it, the heels are suspended, only use the strength of the calf, lift it up, notice that this is done with one foot, each foot in five groups, each group of 30 50.

Waist and abdominal strength, movements: sit-ups and leaning back push-ups, five sets each, about 20 reps in each group.

The above training content is practiced every other day, according to their own physical fitness, must not be excessive, otherwise it will damage your health and it will not be easy to recover Pay attention to relaxation after training, and replenish water and protein in time, which is conducive to muscle growth.

In the afternoon, you can go to the court to compete.

Finally, I wish you to become a basketball master!

Hello, I put the cultivation of learning ability at the top of the winter vacation study plan, first of all, I practice the "Elite Speed Reading and Memory Training Software" to stimulate the potential of the right brain and improve the learning efficiency.

Speed reading memory is an efficient learning method, and its training principle is to activate our "brain and eye" potential, train readers to directly convert the words and symbols perceived by the visual organ into meaning, eliminate the potential pronunciation phenomenon in the mind, and go beyond the process from sound to understanding meaning, forming an eye-brain direct reflection reading mode, and realizing the leap of reading speed, overall perception, and comprehension memory. For specific exercises, please refer to: Elite Speed Reading Memory Training**, and you can install the software for trial training.

Secondly, in learning, you must learn to subdivide the roundness of the time stage (mainly after class, follow the teacher in class, listen carefully, don't forget to take notes, note: class notes are not for you to blindly remember, but the key points and what you don't understand, there are in the books, mark it, there is no simple record, and then systematically sort it out after the class, don't affect the lecture in order to take notes). What to do in each time period, the Judgment Rock can be long-term or short-term, there must be.

The process of planning time is also the process of determining learning goals, and it must be taken seriously.

Again, practice consolidation. Doing exercises is the best way to check your mastery of studying and reviewing. Be selective when doing questions, and don't do them aimlessly.

At the same time, it is necessary to pay attention to doing questions, and it is best to organize a book that is easy to make mistakes. You can do one or two sets of mock questions in the early stage of the exam, and you should limit the time and follow the standard exam. For more information about learning plans and methods, you can go to Tieba "Efficient Learning Method" to exchange and discuss, which has a lot of content worth learning.