Please give me some advice on my plan and please help me draw up a planner. Thank you

Dude, to be honest, although my fitness time is not too long, but there are also a few years, I really don't understand your plan, if you want to train muscles, three long-distance runs a week is too much, once a week is enough, and your one-three-five plan is really terrifying, if you can stick to it, there are two possibilities, one, you are superman, two, the body is injured... How can I practice so much one day? If you simply want to gain muscle, it is recommended that you exercise one or two parts every day for five days, and you can use symmetrical training methods, such as chest training on Monday, back, shoulder training on Tuesday, two heads on Wednesday, three heads on Wednesday, abdomen and back on Thursday, and squatting legs on Friday...

The last day of aerobics, the day off... May you be able to build beautiful muscles ... Finally, I'll tell you a joke, in middle school people often say that I can do as many pull-ups as I can, but note that Schwarzenegger once said:

I can only do 8 standard pull-ups" Do you think you're a "100 Watt Singer"? Don't push the limits on a whim...

I suggest you look at the plan I give you.

1. One, Wednesday and Friday afternoon time is customized.

After 5 minutes of warm-up.

10 weighted sit-ups in 3 sets – plus 15.

Weight-bearing back muscle training 10 sets 3 sets - this is for the lower back training, plus 15.

Side-press 10-12 – best with dumbbells in hand Practice deltoid muscles 15 sets 3 sets.

Romanian deadlift 10-12 --3 sets.

Dumbbell Flying Bird 10-12 --3 sets.

Vertical stride 10-12 – 20 sets 3 sets.

Double-sided dumbbell rows 10-12 --3 sets.

Forward lunge 10-12 -- can be changed to a forward lunge walk 5 meters 2 round trips.

Supine French arm flexion and extension 10-12 --3 sets.

Standing dumbbell curl 10-12 --3 sets.

Push-ups 20 3 sets.

Finally, add a relaxing stretch + 20 minutes of long-distance running.

2, 2, 4, 6 After the morning long-distance run, add 20 supine leg presses 3 sets, push-ups 20 3 sets.

3. Closed on Sundays.

Brother, don't forget what you're doing it for, you're playing basketball, so be sure to focus on your own bounce and your wrist strength and your coordination

Some of my friends above have good training plans, but they are all for bodybuilders, and you want to practice for basketball, so you mainly train the muscles in your forearms (mainly for shooting), the muscles in your calves (mainly for bouncing), and your abdominal muscles (mainly for self-coordination).

There is also a 'slow up and slow down' anaerobic equipment training can only improve the absolute strength of the human body, but not improve the explosiveness, playing basketball needs explosive power, you should pay attention to 'fast up and slow down' when practicing with dumbbells, so as to even explosive power

What is also needed in playing basketball is the ability to sprint at speed, not endurance Therefore, it is recommended that you replace the long-distance running practice with the practice of variable speed running

Ay... It's a simple question. Why are these people so complicated when they say it...

It doesn't matter what the plan is.

As long as you can stick to it.

That one. Go sign up to learn basketball! It's better to be raised.

So those teachers have taught you how to train. If not, what muscles do you want to train? For the arm, do a certain number of dumbbells in the morning and evening.

For abs, it's almost morning and evening. Do a certain amount of push-ups. It's best to do more at night.

Don't too much in the morning. -

Playing basketball every night is a workout in all aspects. Every day.

Hello! Friend:

1. If you start from Changsha, it means that even if you are not from Hunan, you should work near Changsha. You haven't been to Zhangjiajie and Phoenix in the western part of Hunan, which means that you rarely travel out, I don't know if my analysis is right?

2. In my opinion, your plan is not focused enough and a bit unrealistic. You see December in Beihai, just like autumn in Hunan, the temperature can reach 20 degrees Celsius, and the temperature in Harbin in December can be minus 20 degrees Celsius.

3. My friend said it was a city tour, I couldn't figure it out, did you only go to Zhangjiajie City, not to the scenic spot? You must know that Zhangjiajie City is named after Zhangjiajie Scenic Area! December is not a good season to travel to Zhangjiajie.

4. Suggestions: a. Divide the plan into four. To the north:

Changsha - Beijing - Harbin - Changsha. To the west: Changsha - Chongqing - Chengdu - Changsha.

To the south: Changsha - Beihai - Nanning - Changsha. Provincial:

Changsha - Xiangxi (Zhangjiajie, Fenghuang, Furong Town, etc.) - Changsha. Playing this way, not only can you play thoroughly, but there are also many opportunities to save money.

B. The provincial line can go at any time and is not included in this plan. Because although it is closer to Chongqing or Chengdu from Xiangxi than Changsha, it is not as convenient as going from Changsha, and it is not much cheaper.

c. If a friend must want to go through these cities together, then the order of Changsha - Chengdu - Chongqing - Beijing - Harbin - Beihai - Changsha should be the most reasonable. For the same number of trains, the plane should be the most economical. But whether you can really save the most money depends on the luck of your friends.

Learning should be arranged with a simple and feasible plan to improve the learning method. At the same time, it is also necessary to participate in school activities appropriately and develop in an all-round way.

In the process of learning, we must: listen more (listen to lectures), remember more (remember important sample essays, remember important question structures, remember concepts, remember formulas), read more (read books), do more (do homework), ask more questions (ask if you don't understand), do more hands (do experiments), review more, and summarize more. Use the method of taking class notes to focus on the lesson.

Read more important texts in English, and be familiar with vocabulary and usage.

In other times, we must ensure the study time, ensure the learning quality of each subject, and not deviate from the subject.

Make sure you get enough sleep (8 hours) every day, and if you are too sleepy, you can take a break between classes or during self-study. Guaranteed learning efficiency.

Arrange appropriate free time for blind time for socializing with family and friends and other activities.

Through unremitting efforts, the results have been improved and stabilized step by step. Do your best for the exam, be careful during the exam, and be calm when you sprint at the end. After the exam, you should summarize carefully so that you can study better in the future.

Right now: let go of the baggage, usually: study hard. Before the exam: prepare carefully, during the exam: don't give up, after the exam: normal heart. Remember!

Write homework in the morning, homework in the afternoon, and homework in the evening.

The previous month: Complete summer homework.

Learn to swim on the hottest days.

Last days: Go on a trip!

Get up in the morning and do 20 push-ups.

1. Drink a large glass of water on an empty stomach every morning, eat a multivitamin tablet every day, supplement a tablespoon of vinegar every day (diluted with water, it is not very delicious), drink a glass of milk every day, and eat a tomato every day.

2. With a light diet and sufficient sleep, Jianshi has a loose grip to help the recovery of acne and reduce the pigmentation after healing. Eating more foods rich in vitamin C, such as tomatoes and kiwifruit, can inhibit melanin.

3. Acne can be properly treated during the period. When the acne becomes smaller and gradually subsides, and there is no pus in it (there is no pain when pressed with your fingers), you can use vitamin E capsules. Piercing the capsule and applying it to the excised limb of the acne scar can speed up the process of repair.

Because vitamin E is a catalyst for metabolism.