Give a summer fitness plan, junior high school students

Exercise time: Before 9 a.m. and after 8 p.m. is suitable for aerobic exercise, that is, running or swimming or race walking, and do not take a shower within 12 hours before the workout to avoid insufficient glycogen supply. 2:30 p.m. to 5 p.m. is a great time to work out and eat daily

Eggs, fish, chicken, beef, beans, milk, vegetables, high-sugar fruits, don't eat pork! Don't eat greasy stir-fry! Don't drink carbonated drinks!

Eat lunch 1 and a half hours before the workout, mainly eat continuous energy-replenishing foods, such as fish, chicken, beef, high-sugar fruits, and eat protein-rich foods that are easy to digest immediately after half an hour of fitness for muscle growth! Here's the key! Eat beans, egg whites, (boiled soybeans with egg whites are excellent supplements!)

Easily digestible proteins such as milk, fish, chicken, etc. Attach a fitness plan sheet for 1The standard forehand grip on the horizontal bar Pull-ups must be able to go to a set of 10 to do 4 sets of no more than 40 seconds in the middle of each set to train the latissimus brachii brachii 2

The standard chest push-ups must be able to do 30 push-ups in one group, do 4 sets, pause no more than 40 seconds in the middle of each group, and train the pectoralis major muscles, waist and abdominal muscles 3Dumbbells, you have to watch it** I can't tell you what the action is, do you know what the big arm is vertical The correct training of the biceps brachii muscle is that the big arm is always perpendicular to the ground, and the lower arm moves up and down between 30 and 120 degrees, so that the muscles will not be relaxed and tense throughout the whole process 15kg dumbbells are in a group of 20 to do 4 sets of pauses in the middle of each group for no more than 40 seconds Training the biceps and forearm muscles 4Squat slowly up a group of 50 to do 4 sets of pauses in the middle of each group for no more than 40 seconds Training the thigh muscles above is some advice for beginners in my 6 years of fitness The fitness effect also has a cycle, which is generally 90 days, that is, 3 months, it will come out of shape (the muscle wheels of each part are wide and distinct, and the back is fan-sided) 5

The fitness cycle is 3 months, which is 90 days, and I have to train strictly according to the quality and quantity I have above. But you have to train to the quality you set! About the first two weeks, you won't be able to do what I said, but in the third week you will be completely adapted, when you are eager to increase the load on yourself, your fitness will start and get on the right track, there is no shortcut to practice, only work hard! Come on!

It is recommended that you play table tennis or basketball, both of which can achieve the purpose of exercise and fitness. Happy Winter Vacation!

Well, you can add me, I wrote my Q number in the reference materials, and I will customize a tailor-made plan for you.

Usually play more basketball, and jump as much as you can when you play, which is helpful for growing taller.

Your fitness should not be dominated by weight-bearing such as dumbbells, but should do more stretching exercises.

Strength training is based on pull-ups.

Bounty bounty!!

You are a beginner, arrange a beginner fitness plan for you, and there will be unexpected results after a few months of perseverance, and I wish you an ideal body as soon as possible.

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets.

5) Pitch arm flexion and extension: 8-12rm (times) x3 sets.

Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x42) Pull-up Wide Grip: 8-12rm (times) x43) Pull-Up Narrow Grip:

8-12rm (times) x44)Push-up curls: 8-12rm (times) x3 sets.

5) Standing dumbbell hammer curl 8-12rm (times) x3 sets.

6) Seated dumbbell alternate curls: 8-12rm (times) x3 sets.

Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets.

2) Dumbbell lunge squat 8-10rm x3 set.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12rm (times) x35)Dumbbell side press 10-12rm (times) x36)Dumbbell front press 10-12rm (times) x3 I wish you early success, if it is useful to you, please [choose as satisfied], give a [give] to express encouragement. Thank you.