Give a sound scientific information, please give a scientific and practical exercise schedule, thank

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 maintained 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. Rest for 60-90 seconds between sets) (Actions can be used. Adjust the equipment at your gym) to 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.

Legs, chest, back, shoulders and abdomen.

Smith machine half squat [2, 20].

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].

If you are not in the gym, cardio can be done outdoors. Strength exercises can be replaced with dumbbells and barbells.

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.

First of all, you should practice running, not less than half an hour each time, the speed should be controlled at the speed that you can bear, you must maintain a basic constant speed, don't rush it, insist every day, and then do push-ups and sit-ups in groups, no less than 10 push-ups per group, no less than 20 sit-ups, and the interval between each group should not exceed one minute, until you can't do it, you should insist on it every day, start to do it once a day and then see if the situation is appropriate, but during the exercise you should maintain adequate nutrition and eat more protein-rich foods, I wish you to be a man.

Running plus sit-ups for perfect shape!! Don't mess with that!

There are many things to consider when using bamboo wire to bundle brackets or making a bridge out of newspapers, such as the stability of the triangle.

It was a good experience to make this bridge, not only to review the previous science knowledge, but also to learn a lot about architecture.

The first is to read aloud, read out loud the text you want to memorize, read it over and over again, at least you must read it well before you can recite it, otherwise the teacher's questions in the class are also stumbling and incoherent, even when it comes to the exam, you can't remember it for half a day, which affects the speed of answering questions in the exam. Therefore, to memorize, you should read the text loudly and quickly, read it repeatedly, and memorize it naturally after reading too much.

The second method is to read in a low voice, of course, this method is similar to the previous one, which requires everyone to concentrate on memorizing, concentrating on the text, and then repeating it over and over again, practice makes perfect. This is called reading a book a hundred times. However, although these two methods of endorsement are also relatively solid and steady, they are somewhat time-consuming.

The third way is to understand the text first, to understand it word by word, to know what each sentence means, to know why the author wrote the article, in what order to write the article, to write it in several parts, and what each paragraph says. This is called sharpening the knife without cutting wood, which is better than the first two methods.

The fourth method is the memory palace, which is a re-creation after association, which is better than the previous endorsement method. Because it is based on understanding the text, a palace is designed for this article, and some objects will be imagined in each room, which can correspond to the text, and then every few words will be opened and entered into another room, which is very vivid and vivid, and it is not easy to forget, and there is a pattern to be found.

2. What to do if you have poor memory.

Students' memory can be developed infinitely, whether it is the left brain or the right brain has great potential, the more it is developed, the smarter it will be, so you don't have to worry, but for high school students, with a lot of brains, you can add more nutrients, such as protein and vitamins, etc., then you can eat more vegetables, fruits, meat, eggs and milk.

When memorizing, no matter which way you use to memorize, if you want to remember more things in the shortest possible time, then you must find a quiet environment, calm down to memorize, and devote yourself to it is the most efficient way to endorse.

1.As long as you concentrate and concentrate on your memory, and eliminate distracting thoughts and external interference, the cerebral cortex will leave deep memory traces and it is not easy to forget. If you are sluggish and concentrate on two things, it will greatly reduce the efficiency of memory.

2.If you have a strong interest, if you are not interested in learning materials and knowledge objects, it will be difficult to remember them even if you spend more time. 3.

For important learning content, if you can achieve a combination of comprehension and memorization, the memorization effect will be better.

4.Excessive learning means memorizing the learning material several times on the basis of memorization, so as to reach the level of memorization and memorization. 5.

The speed of timely review and forgetting is first fast and then slow. For the knowledge you have just learned, striking while the iron is hot and reviewing and consolidating it in time is an effective means to strengthen the traces of memory and prevent forgetting.

6.When often recalling learning, continuous attempts to recall can make mistakes in memory corrected, omissions can be made up, and difficult learning content can be remembered more firmly. In your spare time, you can often recall the objects you remember in the past, so as to avoid forgetting.

8.A variety of means can enhance memory by flexibly using classification memory, chart memory, shortened memory, outlining and outlining, taking notes, cards and other memory methods according to the situation.

9.Generally speaking, 9 to 11 a.m., 3 to 4 p.m., and 7 to 10 p.m. are the best time to remember. It is better to use the above time to memorize the learning materials that are difficult to remember.

10.On the basis of ensuring nutrition, active rest, physical exercise, etc., the scientific use of the brain can prevent excessive fatigue and maintain a positive and optimistic mood, which can greatly improve the work efficiency of the brain. This is the key to improving memory

Memorizing science is not like memorizing language, language can only be memorized, and if science wants to memorize it well, it is best to understand the meaning.

Copy it once to memorize it, read it again after copying, copy it once and memorize it but 10 times, and memorize it 10 times but not 100

Using associative memory will achieve twice the result with half the effort. I also read a lot of information to find out.

There's no other way to memorize it over and over again

When memorizing the text, you should memorize it by heart, go through the scenes or scenery in the text in your mind, fantasize while reading, and then form the scenes that come to your mind, read it several times, read it every time, memorize it, memorize it, and when you memorize it, you want to memorize the scenes by yourself, and then check the textbook to see if there are any mistakes, and correct them.

Or you can take the full stop as a short paragraph, memorize a paragraph at a time, memorize a paragraph, and then recite the current memorized one by one, and one by one, even the time period.

Yes, everyone has their own way of carrying it.