How to Make Your Own Exercise and Fitness Program in College For Boys, about 500 or so 5

Morning workout: Wake up at 6:15 (generally college is up at 6:30, morning exercise at 6:45, breakfast at 7:00).

Run a few laps along the playground before the morning exercise, and decide the amount of running according to the amount of time before the morning exercise, especially when deciding to run the last lap or half a lap, you must show the most tenacious willpower to complete, don't give up halfway, and then relax appropriately

After morning exercises, go to the horizontal bar and parallel bars to exercise muscle strength exercises. Exercise sequence: Do some pull-ups on the horizontal bar first, then practice arm braces on the parallel bars, and finally do some push-ups You definitely can't do a few at the beginning, but it will increase after a period of time, and you can make a simple plan by yourself In addition, the physical fitness test is conducted every year in the university, and there are four tests: 800 meters, 50 meters, pull-ups and shot put

Lunch: 12:00-1:00

Develop a lunch break at noon: 1:00-2:00

Exercise in the afternoon: No matter how busy you are in the afternoon, you must set aside time to exercise, so that you can combine work and rest (the most active way to rest is to replace one way of working with another) to improve learning efficiency. Generally attend classes or study at 2:

During the 00-4:30 period, it is 5:00-6:

00 Belong to your own sports time, and participate in your favorite sports with your classmates, such as football (my favorite), basketball (strong confrontation), table tennis, badminton, etc. To exercise without repression, exercise is also a relief (in my own opinion).

Dinner: 6:00-7:00

Evening study: 7:00-9:30

Evening workout: 10:00-10:

30.In college, many students are used to running on the court at night, and the specific exercise method and content are the same as those in the morning. After returning to the dormitory, you can take a shower on a hot day, and wipe it with a towel when it is cold.

If you are hungry, you can add a meal (you can buy a few more steamed buns or something at dinner) or drink milk if you can. If money is tight, eat more beans in your usual diet.

Of course, the plan is not necessarily immutable, it can be appropriately changed according to its own conditions, not necessarily insisted on every day, but it is necessary to ensure that the plan is completed 50 per week, such as: there is no exercise in the morning, then the afternoon and evening must be added to coordinate the completion, at first the body muscles must feel a little sore, indicating that the exercise is in place, and then you can reduce the amount slightly, and then continue after recovery; If you don't feel muscle soreness, fatigue or other symptoms, it means that you need to increase the amount of exercise. As long as you stick to it for a while, these symptoms will not appear or recover quickly.

In this way, the body begins a virtuous cycle, eating well, sleeping well, energetic, energetic, and radiant.

First of all, we can warm up well.

Before fitness training, you should warm up fully, spend 5 minutes to move the various muscle groups of the body and lubricate the joints, activate the muscle groups, and then do 10 minutes of jogging or a group of jumping jacks to promote blood circulation in the body and let the body temperature slowly rise.

This can be followed by proper weight training.

After warm-up training, formal fitness training, at this time the physical fitness is the most abundant, we should first carry out weight training, which can ensure the training effect and reduce the risk of injury.

Weight training mainly starts with compound movements, upper body muscle group recommendation: bench press, rowing, deadlift, pull-up, push-up, parallel bar arm flexion and extension, press, etc., lower body muscle group recommendation: squat, instrument leg clamp, split leg squat, hip press, supine leg curl, etc.

For each training, you can choose a weight of 10-15rm and repeat the movement for 4 sets, with an interval time of about 45 seconds, which is the most efficient for muscle growth.

After aerobic strength training, you need to do aerobic exercise, so that the body can directly enter the fat-burning state, and at the same time exercise your own cardiopulmonary function and strengthen physical fitness. Thin people can do aerobic exercise 2-3 times a week, and those who are obese can do aerobic exercise at least 4 times a week.

The choice of aerobic exercise can start with low-intensity projects, and as physical endurance improves, gradually increase the intensity of exercise to enhance fat burning efficiency.

Medium and low intensity sports can be selected: walking, yoga, Pilates, dancing, aerobics, jogging, etc., medium and high intensity sports can be selected: ball sports, rope skipping, interval running, boxing training, etc.

Finally, the most important thing is to stretch and relax, at this time you should be sweating profusely, the blood is surging, at this time the body pores are dilated, the immunity is low, do not sit right away and can not go to the bath. Be sure to relax in place!

If college students make their own fitness plan, they must get up early, exercise, come back for breakfast the second time, read books often when they go to school, go out for a long run at night, and go home to read and sleep, which are all regulated, so this is how your fitness plan is done.

How to make a fitness plan, in fact, I want to look at the personal physique, and then it is to build ** according to the needs of the personal physique, is it a full-body fitness, or just a place like a large client for fitness arms, you must arrange a good plan, there is a lot of fitness app, you can go to the sound of the sound to do it.

Morning exercise: Wake up at 6:15 (generally at 6:30, morning exercise at 6:45, breakfast at 7:00).

Before the morning exercise, run a few laps along the playground, determine the number of runs according to the number of morning exercises, especially pay attention to the decision to run the last lap or half a lap, you must show the most tenacious willpower to complete, do not give up halfway, and then relax appropriately.

After the morning workout, go to the horizontal bar and parallel bars for muscle strength exercises. Exercise sequence: Do some pull-ups on the horizontal bar, etudes on the parallel bars, and finally some push-ups.

It will certainly not be less at first, but it will increase after sticking to it for a while, and you can make a simple plan. In addition, the school conducts physical fitness tests every year, with four tests: 800 meters, 50 meters, pull-ups and shot put.

Lunch: 12:00-1:00

Make it a habit to take a nap: 1 p.m. to 2 p.m.

Exercise in the afternoon: No matter how busy you are in the afternoon, you must set aside time to exercise, so as to combine work and rest, and the most active way to rest is to replace another way of working and improve learning efficiency.

Generally classes or studies are held at 2:00 to 4:30 and then at 5:00

00 6:00 had my own exercise time. Participate in favorite sports with your classmates such as football, basketball, table tennis, badminton, and many more.

Movement should be uninhibited. Exercising is also a relief.

Dinner: 6 7

Evening study: 7:00-9:30

Evening practice: 10:00 10:30. In college, many students are accustomed to running in evening classes, and the specific exercise method and content are the same as morning exercises.

Once back in the bedroom, you can take a shower on hot days and wipe with a towel on cooler days. If you are hungry, you can add rice, buy a few more steamed buns for dinner, etc., or drink milk if you have the conditions. If money is tight, usually eat more beans, etc.

If you want to make a fitness plan in college, you really need to look at your own situation. For example, it depends on the range that your body can bear, and you need to arrange it in combination with your own class time.

College fitness plans should be written clearly about the time and content of workouts.

Fan example below:1. Exercise in the morning

Run a few laps along the playground before the morning exercise, decide the amount of running according to the amount of time before the morning exercise, and go to the horizontal bar and parallel bars to exercise muscle strength exercises after the morning exercise. In addition, the university has to conduct a physical fitness test every year, with four tests: 800 meters, 50 meters, pull-ups and shot put.

2. Exercise in the afternoon

Participate in your favorite sports with your classmates, such as football (my favorite), basketball (competitive hunger), table tennis, badminton, etc.

3. Exercise at night

Running on the court in the evening is the same as in the morning. After returning to the dormitory, you can take a shower on a hot day, and wipe it with a towel when it is cold.

College Fitness Workout Considerations

1. During the week's workout, it is best to participate in less exercise in other sports, especially endurance sports, such as long-distance running, playing football, basketball, etc. Because these exercises consume more energy, they are not conducive to muscle growth, and they will become thinner and thinner the more they exercise. Also, don't do other activities that take too much energy.

2. Fitness is a long-term and arduous exercise, only the firm victory of the family is ready to endure hardships, and actively carry out scientific, planned and unremitting activities with high emotions. Exercise to achieve ultimate success.

3. Without proper nutritional supplements, training will not be effective, at the end of each training should be supplemented with enough heat and high-quality protein, take a hot bath after a short rest after meals, and relax the muscles of the whole body. In the evening, you can drink a glass of warm milk, eat a bar of chocolate, and get a well, comfortable night's sleep.

4. True or False Questions (10 points): 1 point for each question.

1.If you fail the step test, you will fail the overall score of the physical fitness test. （v ）2.

3 minutes is generally considered to be the minimum duration of endurance exercise. （ 3.Health refers to the state of the body that is free of diseases.

4.When a joint is dislocated during sports, the injured limb needs to be immobilized with a splint or other method. （ 5.

Overnutrition is one of the main causes of obesity. （ 6.The higher the motor center rate, the better the physical fitness.

7.Developing aerobic endurance generally refers to improving the level of cardiorespiratory fitness. （ 8.

The proportion of lung capacity in the National Student Physical Fitness Test is 20. （9.Obese people should use strength training methods such as dumbbells to control their weight.

v）10.Speed exercises should be carried out when the body is tired, so that better exercise results can be obtained. （×

Downstairs continues to add.

The thing that steamed the comet said it was a man in our dorm who spent 20 minutes searching for it.

, I practice sports dance, two 500 words, do I write letters for others in school? 1000 words, and don't give the money yet.

Look at the sky and take a jerk in the morning.

Watch the beautiful woman in the morning.

Watching the thighs in class.

Watch your chest at noon.

In the afternoon, I watched the teacher take a jerki.

Watch couples take a at night.

Don't forget to take a jet if you dream of it.

The children of the division are so pitiful. Or write it yourself.。。 I dare the teacher to look closely.

Hahahaha, it's funny. The wisdom of the working people was on full display.

Oh, it's embarrassing to buy, it's all from Zhejiang Normal University, and even if it's too, it's fun.

I can't afford to hurt it! A certain ...... in the School of Engineering of Zhejiang Normal UniversityTogether.

The people of Zhejiang Normal University are pitiful!!

Addendum: The 8th multiple-choice question is d

It's hard to be a brother and a sister at Zhejiang Normal University

Tangled, the cups of the division are here.

The cups of the children's shoes of Zhejiang Normal University!!

Alas! I'll have to write it myself! It's all the same!

Poof... It's all the children of the teacher's university, this is a post, it's not knowing, vvvvv

Let's go on your own.

Ha. Go to the Moving Fitness website and ask. There are a lot of coaches out there.

Whether we copy or not, that's the question;

Whether the teacher looks at it or not, it's also a question.

I'm so happy to see the truth in adversity!!

The children of the division are so loving, wow, let's build a building together +1

zsd, hehe, dare not copy it, the teacher is chirping crookedly, and if you dare to answer the question exactly the same, you will be given a red light!!

Whining... Fortunately, I'm a sophomore, and that's it, so the freshman juniors and sisters will have to do this speechless test paper in the future.

。。。No one will send an email.,And this looks like it's just to ask what's going on with the registered vest.。。。

Mud Meng is all bad people, ah, ah, ah, so many people tell me how to copy.

Wow, scare me, the number of views is 4499, it shouldn't be able to copy it!

The children of the Normal University can't afford to be hurt, and the children of sports and dance can't afford to be hurt...

It's not easy for the children of Zhejiang Normal University, they live in the most dilapidated dormitory and enjoy inhuman treatment.

Zhejiang Normal University, add me one, the same is the end of the world. . .

I think it's Zhejiang Normal University, and I'm looking for this question as well.

The children of Zhejiang Normal University can't afford to be hurt, so they copy it decisively.

The dance teacher is good! Why do you want two 500!

Crying promises.

Rice has a relationship, and the teacher won't read it, just copy it.

The tragedy of the teacher... I didn't dare to copy it... It's going to be zero in a minute.

Alas, it hurts to copy if you want to!!

This one is so much fun! Does it make a difference? It must be a child who was killed by the high school Chinese subject.

I'll ... I'm Ali, hahahaha.

The same is the end of the world.

Bai people!!

du！！！Copy or not.

What about zhi? To copy or not to copy the dao? Copy or not.

Edition? To copy or not to copy? The right to copy or not?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy? What if you don't copy it? To copy or not to copy?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy? To copy or not to copy? To copy or not to copy?

To copy or not to copy?