Summer vacation exercise program for junior high school students. Summer vacation workout schedule

Let's start by talking about what you want to train in height, endurance strength?

The atmosphere and effect of going to the gym to exercise will be better.

One: Cardio training plan reference: treadmill or elliptical machine.

4-5 times a week. 40-50 minutes each time. Low to medium intensity. Heart rate is kept at 220 - your age) x 60 - 70%.

After one month, according to the adaptation of the body, increase the intensity).

2. Shape Shaping Training Plan Reference: Circuit Training Method.

2 20] refers to each set of x20 reps. 60-90 seconds rest between sets) according to the action. The equipment at your gym is adjusted).

Warm up for 8-10 minutes before each workout.

First training.

Chest, back, legs, shoulders and abdomen.

Seated apparatus chest press [2, 20].

Assisted pull-ups (wide) [2, 20].

Seated leg press exercises [2, 20].

Seated barbell front neck press [2, 20].

Supine knee curls [2, 20].

Second training.

Back, legs, chest, shoulders, abdomen.

Seated pulley neck pull-down [2, 20].

Smith squat [2-20].

Smith plate chest press [2, 20].

Seated shoulder press [2, 20].

[2, 20].

Third training.

Chest, back, shoulders and abdomen.

Seated apparatus chest press [2, 20].

Seated rower (low) [2, 20].

Seated dumbbell press [2, 20].

Seated barbell rotation [2, 20].

Fourth training session.

Chest, back, legs, shoulders, abdomen.

Seated apparatus chest press [2, 20].

Boost-pull-up (wide) [2, 20].

Seated leg press [2, 20].

Barbell front neck press [2, 20].

Supine knee curls [2, 20].

Since you are still in school and it is estimated that your body should be in the developing stage, do not do some lower body strength exercises that are too loaded, especially squats or smith machines.

Doing more running and jumping exercises is good for body development.

Three: Diet plan reference: (eat small and frequent meals, high protein and low fat, eat more vegetables and fruits, drink more water, and increase the intake of crude fiber food).

Breakfast 8:00, 250ml skim milk, appropriate amount of vegetables and fruits, 2 slices of whole wheat bread, 2 egg greens.

Add meal at 10:00 and a banana.

Lunch 12:00, staple food 75g, meat 50g, vegetables 150g (preferably raw or unoiled) fruits to taste.

Add a meal at 15:00 and a glass of juice.

Dinner 18:00, staple food 50g, vegetables 150g, appropriate amount of fruits**Vegetables: cucumbers, celery, leeks, cabbage, greens, lettuce**Fruits: apples, oranges, peaches.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Clause. 1. Take advantage of the holiday to relax.

Today's students are under a lot of pressure to study, and they have just finished the exam, so they can take advantage of the vacation to relax.

Clause. 2. Take advantage of the holiday to go on a trip to a distant place (of course, the current situation is not recommended).

Summer vacation is long, so why not take advantage of it for a quick trip. As the saying goes: it is better to read 10,000 books than to travel 10,000 miles, and it is better to read countless people. In fact, in real life, it is also a book, which can also increase our knowledge.

Clause. 3. Use the winter and summer vacations to work and help the family.

We are middle school students, we have grown up, we can do what we can, and we can reduce the burden on our families. We can take advantage of the two-month vacation to work a summer job without expecting to earn much. First, you can earn your living expenses for the next semester, and secondly, you can take a break from working outside the home, which will motivate you to study harder.

Clause. Fourth, use the winter and summer vacations to enroll in an interest class, and learn endlessly.

Although it is a holiday, we should not stop studying, and we must not waste our studies.

We can use the holidays to sign up for a hobby class and learn some skills or hobbies. Versatility is always good for us in the future, and there is no end to learning.

Clause. 5. You have a driver's license test during the winter and summer vacations.

Nowadays, people's living conditions have improved, and almost every household has a car.

Now it is more difficult and longer to get a driver's license. So if you don't have anything to do this summer, you can apply for a driver's license and use two months to get your driver's license.

Clause. 6. Use the winter and summer vacations to volunteer.

If people feel that summer vacation is too boring, they can do something meaningful, that is, help others and make themselves happy. Give people roses, and leave a lingering fragrance in your hands.