Please make a summer training plan for me

Come to our factory to do a month of hard work to ensure that you lose weight.

<><"Fat Loss Program"** Training plan development

"Fat Reduction Program for Large Base Populations".

Directory. 1.Potential risks of training in large base populations.

2.How to judge a large base population.

3.Control the training intensity of large base groups.

4.Training programs for large base populations.

5.Reference for the training plan for large base groups.

Fat loss plan development ideas

1.Core Training --- 2Aerobic training --- 3Strength training.

Because the weight of excess fat puts too much pressure on the spine, lower back pain is very common in people with large numbers of people.

At the same time, it will be accompanied by a hunched back and weak abdominal strength, so in the fat loss training program of a large number of people, core training should be carried out first.

1.Core training

Since the large base population is prone to these three problems, targeted improvement training should be made first.

1.Lack of spinal flexibility.

2.Core strength is insufficient.

3.Anterior pelvic tilt.

Step 1: Spinal mobility improves

1.The hip muscles of the foam roller relax.

2.Cat style stretch.

3.Hemisphere spinal extension.

Step 2: Breathing and stability training

1.Abdominal weightlifting.

2.Supine box breathing exercises.

3.Prone box breathing exercises.

Step 3: Core Functional Training

1.Plank.

2.Side bridges. 3.Gluteal bridge.

2.Aerobic training

Step by step, improve cardiorespiratory endurance".

Because the large base of people is overweight, running and other running and jumping sports are easy to cause joint damage, it is recommended to start with brisk walking, elliptical machines, cycling, swimming and other aerobic exercises with less impact on the bones and joints to start developing exercise habits. The aerobic method of constant speed and long-term aerobic mode was adopted, starting from 45-60min at medium and low intensity, and the cardiorespiratory intensity was improved, the aerobic intensity was increased, the aerobic training time was shortened, and the aerobic training time was shortened by 35-45min, but the total mileage was gradually increased.

3.Strength training.

1."Don't deliberately emphasize exhaustion".

2."Focus on strengthening the back muscles".

3."Balanced development of upper and lower limb muscle groups" balanced.

Reference for the training plan for large base groups.

Monday: Strength training, core training, 30min cardio training.

Tuesday: 50min aerobics.

Wednesday: Closed.

Thursday: Strength training, core training, 30min cardio training.

Friday: 50min aerobic training.

Saturday: Strength training, core training, 30min cardio training.

Sunday: Closed.

In order to develop a good exercise habit at the beginning of training, and not to follow the sports rejection mentality, it is necessary to arrange a good rest time.

Final summary

When the core function and joint function of the large base population are improved, and the fat loss period is truly entered, aerobic exercise is the largest part of the consumption of exercise.

Get enough rest and sleep to help your body recover. Ensure the number of aerobic training sessions and control the intensity of aerobic training. Maintaining regular and moderately intense exercise is an exercise habit that can develop a large base of people.

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!

1.Make a plan, diet.

You are still in the stage of growing your body, so don't be too restrained in your diet. Three meals a day are indispensable, eat more vegetables (metabolism is good), and it is best to drink bone broth more than once a week, or eat some calcium tablets.

Don't have a single diet, the more you don't like to eat, the more you should eat, so that the nutrition is comprehensive.

For breakfast or at night, before going to bed, you can order AD calcium milk.

2.Make a plan, exercise (including sleep time).

You have a lot of time off for a long time, but it is not recommended to exercise for a long time, and it must be consistent to achieve results. First of all, you can't exercise after eating.,Everyone knows this.。。。

Then I suggest that you can press your legs in the morning, do some high leg lifts, and run in small steps, so that you can refine the muscles of your thighs and calves. It helps you run 50 meters.

Then run back and forth on the runway, don't be greedy, take your time, but have plenty of money. 400 meters on the first day, 800 meters after 2 days, then 1000 meters, run every day, increase the amount of exercise depending on the situation, but you just can't be too rushed.

In the afternoon, you can go out with friends to play ball, and an hour is fine.

In the evening, after 1 hour after dinner, you can go to the parallel bars to practice arm strength, or use dumbbells, I don't know how your physique is, but it is not recommended to use too heavy one when you are young, you can use 5 kilograms.

3.Do dumbbells are needed? Multiple? Or something else?

As mentioned above, supplement, sit-ups, push-ups, these can also achieve a good exercise effect, and you don't have to buy too much equipment.

4.Is it effective to go down such a summer vacation?

The effect will definitely be there, but the extent is uncertain. The most important thing for exercising is to persevere, not to say anything, it's great to be able to run every day, hehe, you can do it, right?

First, have a plan and plan everything you want to do.

Second, find an overseer

Early..

The best time to exercise is four or five o'clock in the afternoon

Make yourself insist.

Plan well and execute resolutely

I used to be a member of the Armed Police Mobile Division. I would like to recommend to you the training methods of the troops. Reduce the difficulty appropriately, I hope you can persevere.

The first is the time, an hour and a half after dinner, do warm-up exercises, simply shake your arms, move your legs, the amplitude gradually increases, and you sweat slightly, you should fully move, about 5 minutes.

Second, jog 2000 meters, with a watch, and the time requirement is 6 minutes and 30 seconds per kilometer. Don't stop during the jogging, according to your physique, two kilometers 6 and a half minutes, you will pant very hard when you run halfway, hold on, adjust the breathing and pace stride, try to do two steps and one breath, one step and one exhale, maintain this frequency, the stride length can be appropriately increased or decreased.

Third, after running two kilometers, the card watch rests for 1 minute, and the short sprint is 4 times, each 80-100 meters, and each trip rests for 30 seconds.

After four trips, you may be dizzy and weak in your legs, and it depends on your will.

Squat down and stand up, 30, followed by push-ups, don't do it there, but pay attention to the body to keep a line, don't arch and don't collapse, sing a search song, end.

At this time, the thighs were already sore, and the thighs were already sore, gritting their teeth and persevering, the push-ups were over, and then squatting, holding their heads with both hands, and the frog jumped 50 meters. Turn around and duck steps 50 meters.

At this time, no matter whether you have physical strength or not, no matter how tired you are, stand up straight, find a step, put the ball of your front foot on the step, hang your heel in the air, lean forward, raise your chest and raise your head, tighten your legs together, and raise your hands flat and shoulder height. Balance training for half an hour. Card table.

After that, perform light exercises that relax the limbs, which can shake the thigh and calf muscles. Press the legs.

This training lasts for 3 days, and then increases the running distance to 2000, 2500, 3000, 3500, 4000, 4500, 5000, an average of 4 to 5 minutes per kilometer. The short rush gradually increased from 80 to 400 meters, and it must be 4 times, only more, not less, and the rest time of 30 seconds can only be less and not more. After a month, the kilometre sprint won't be a big deal for you.

Be sure to remember to move your body before training and relax your body after training.

That's all. If there are other questions, please add.

There is basically not much upper limb strength training above, and after you finish the above training, you can go to the mammoth punching bag.

Straight punches: left, left, left, right. Repeat 5 times.

Hook, left and right, repeat 5 times.

Hook box: left, left, left, right. Repeat 5 times.

Take a 1-minute break and continue...

Let's find a handstand at the foot of the wall. Every 5 minutes. It is enough to come 3 times.

Personally, it is not recommended that the strength of the support ring is too great. Toe jumping hurts the toe, pinching the toes, it is not easy to do it often, change to a step jump: on the left foot, under the right foot, cross, 200 times. If you hit a sandbag and hurt your finger bones, it is recommended to replace it with wheat bran.

Gives you a good striker who works the muscles of various parts with a variety of dumbbells**.

You can practice with dumbbells, if you want to train which part of the muscles, you will rise to four to five groups a day, group 8-12 times, just practice when you laugh brother, with your own ability to withstand the power of the Lord, the longer time in the addition of a little more.

Hope it helps.