Seek a summer vacation physical fitness exercise plan, and formulate a winter vacation personal phys

Calf raises: 1 set of 100, 6 groups.

Bench press: high strength, 10 sets of 1, sets of 6.

From both ends: 30 1 group, 6 groups.

Squatting: 50 pcs in 1 set, 6 sets.

Push-ups: 20 sets of 1, sets of 6.

The amount can be increased or decreased according to personal conditions, and it is best to train for 1 day of quality training and 1 day of physical training.

Fitness: Jogging 2000 meters, variable speed running 2000 meters, 100 meters sprint.

Morning: 1 hour of running in place (200 reps per minute), 5 sets of 30 dumbbell training. Evening: 1 hour of running in place (200 reps per minute), 5 sets of 30 dumbbell training, 50 sit-ups before bedtime.

Leg strength training frog jumping is very good and very convenient, calf strength training tiptoeing, holding dumbbells in hand.

。。You just need to go to the gym at least 3 days a week... The plan coach will give you a decision... It's useless to tell you on the Internet.,Posture and action or something are not just looking at some text.。。。 Careful practice to become deformed.

Morning: Practice acceleration runs. Run 3 sets in the morning. After running, practice ball, practice dribbling.

Afternoon: Practice layups, practice vertical jumps. Practice shooting, and given your near-range shooting, you can start shooting from under the basket and shoot to the three-point line. Then practice a set of frog jumps.

Evening: Practice strength, then pass with your partner. Do several sets of sit-ups (this depends on your individual situation).

Summary. 1. Weekly training plan during the winter vacationMonday 1, jogging 400 meters, joint movable ligament stretching, especially shoulder and knee joint stretching. 2. Abdominal jumping:

15 reps x3 sets (pay attention to the quality of the completed movements) 3, push-ups (kneeling push-ups): 15 reps x2 sets for girls, 20 reps x2 sets for boys 4, continuous jump rope: 300 x3 sets, 2 minutes apart Meter sprint x5 sets 1 minute interval 6, relax and stretch.

Develop a personal physical fitness exercise plan for the winter vacation.

Develop a personal physical fitness exercise plan for the winter vacation.

What about the answer. 1. Weekly training plan during the winter vacationMonday 1, jogging 400 meters, joint movable ligament stretching, especially shoulder and knee joint stretching. 2. Abdominal jumping:

15 reps x3 sets (pay attention to the quality of the completed movements) 3, push-ups (kneeling push-ups): 15 reps x2 sets for girls, 20 reps x2 sets for boys 4, continuous jump rope: 300 x3 sets, 2 minutes apart Meter sprint x5 sets 1 minute interval 6, relax and stretch.

Tuesday 1, jog for 5 minutes, do warm-up exercises, fully carry out joint activities, ligament stretching 2, calf raising exercises: (requirements: the knee joint is not bent, and the center of gravity rises and falls rhythmically.)

100 reps in one group, 5 sets) 3, sit-ups: 30 times x 3 sets 2 minutes apart 4, skipping rope: 1 minute x 5 groups 1 minute interval rest 5, stand up jump:

20 reps x 3 sets 2 minutes interval rest 6, continuous frog jump: 10 reps x2 sets 2 minutes interval rest 7, relaxation stretching.

Wednesday 1, jogging 400 meters, joint ligament stretching 2, rope skipping: 1 minute x 4 groups, each group interval of 1 minute. (At least 140 jumps per group in one minute) 3. Vertical jump touch high jump:

10 reps x 4 sets, 2 minutes apart 4, plank: 1 minute x 2 sets, 1 minute rest 5, standing long jump: 15 m sprint x 5 sets 1 minute interval 7, relaxation stretching.

Friday 1, jogging 400 meters, joint movable ligament stretch 2, standing long jump: 15 times 3, high leg raise on the spot: 50 times each of the left and right legs, a total of 3 sets of jumps.

4. Continuous frog jump: 10 times x3 groups 5, rope skipping: 300 x 3 groups Meter sprint run x5 groups Interval 1 minute 7, relax and stretch.

Thursday 1, jogging for 5 minutes, joint activity ligament stretch 2, plank: 1 minute x 2 sets, 1 minute interval rest 3, standing long jump: 15 reps x2 sets (pay attention to the quality of movements) 4, push-ups:

20 x 2 groups for boys, 15 x 2 groups 5 for girls, running steps: 20 x 3 sets (pay attention to safety) 6, lunge jump: 20 x 3 groups 7, relax and stretch.

Saturday 1, jogging for 5 minutes, joint activity ligament stretching 2, plank: 1 minute x 2 sets, 1 minute interval rest 3, standing long jump: 15 times x 2 sets (pay attention to the quality of movements) 4, push-ups:

20 x 2 groups for boys, 15 x 2 groups for girls 5, step jumps: 10 x 3 groups (pay attention to safety) 6, lunge jumps: 20 x 3 groups 7, relax and stretch.

On Sundays, family days are available for rest, basketball, badminton, table tennis, or other outdoor sports activities.

A training schedule for beginner fitness! Don't practice any more!

You're running slowly, winter melon. 100 frog jumps a day, 5 sets of different intensities, it's fine every day, my teacher said.

First meal 7:00 a.m. 1 glass of milk, 2-3 eggs, a piece of bread, one raw fruitSecond meal 9:30 a.m. Two eggs (with boiling water or milk), one raw fruitThird meal 12 noon

00 Rice or pasta, vegetables, a kind of animal egg (quantity to be desired)Fourth meal 2:00 p.m. A piece of bread, potatoes and fruitsFifth meal at 6:00 p.m. Rice, potatoes or pasta, meat or eggs or fish, vegetables and vegetables (quantity to be determined).

Meal 6 8:00 pm A glass of milk or 1-2 eggs, a glass of orange water (2:00-6:00 pm is the best time).

One power; 1 upper limb; Push-ups, horizontal bar pituitary pull-ups, parallel bar support arm flexion and extension, 2 torsos; Sit-ups, push-ups, side-ups 3 lower limbs; Frog jump, one-legged jump, squat,。。

2. Speed; Sprint runs, fast push-ups, listening to sounds or reacting to the sounds, three endurance long-distance running, sustained exercise.

Fourth, flexibility, the pressure of various joints, horizontal forks, lower back, and bent waist.

5. Coordination: Rush run, emergency stop, serpentine run, switchback run, mat exercise,

First of all, the lack of exercise equipment is very annoying. However, it's okay if you don't have exercise equipment.

Healthy eating is not required, and meals at home are healthy. Eat more vegetables and eat more meat.

Secondly, you have to understand that if you are still developing, it is better not to work out at an intense level. The reason is that it hinders development.

Exercise programs. Early running is necessary. Preferably between 7:30 and 8:30. Muscles of the foot are essential. Don't get tired. Just run, don't count laps.

3 p.m. to 4:30 p.m. is best. Push-up. Sit-ups are better if you can pull them up.

Then there is 7 to 9 p.m. (You can take out a part of the time, you don't have to practice from 7 to 9 o'clock.) Exhausted)

Then it's a matter of what part of the workout you need. Lack of energy and need to exercise arm and wrist strength.

Arm.. Prone.

Wrist.. There is no equipment at home, there is always a pot handle, remember to return it to Mommy when stir-frying.

All of the above are played by hand. The landlord, please learn for yourself!

Nima, buddy, you write too much, I used to be a soldier, and I told you that bananas are eaten at noon.

Boiled eggs are eaten one a day in the morning.

Eat more rice and white flour food, but you can make it hard, rest assured, you won't get fat, because you have exercise, eat less snacks.

Do sit-ups, push-ups, and squats.

The amount is your limit, minus five, which means that you do a maximum of 20 push-ups, so you do 15 sets 3 sets a day, all the workouts are done in two hours, and then kneaded, remember, the push-ups are about 10 cm high.

It doesn't matter if you give points or not, I just want to help you, and it works.

This is a plan that can be exercised at home.

I practice it every day.

No instruments are required.

It is recommended to do it in the evening].

Jump rope 500 times.

After the jump, take a 5-minute break.

Push-up. 5 groups.

A set of 20 movements must be standard, if you can't do so much, reduce it appropriately (tips, look forward, you can basically do it more standard).

Rest for 1-3 minutes between sets.

Relax your muscles for 5-10 minutes.

Recently, I have been eating links and I won't be on myself).

Then drink salt water and rest for half an hour, take a bath, go boy.

In terms of diet, we should pay attention to reducing calorie intake, because exercise burns calories, and you eat a chocolate or drink a bottle of Coke after exercising, and all of them are in vain, which is also the reason why many people can't lose weight, carbonated drinks are absolutely not drinkable, high-calorie foods are absolutely not touched, and after 8 o'clock in the evening, you are absolutely not allowed to eat.

If you have the conditions to go to the gym, please ask, and I will make a gym training plan for you according to your actual situation.

Exercising in the morning is the best time. When I first fell asleep, my whole body muscles were tight. First of all, you have to run, so you should arrange more deadlifts, squats, bench presses, presses, and pull-ups in your training plan.