Seek an intensity and reasonable strength training plan

2-3 times a week, 30-60 minutes each time Heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

The above is just a reference, and you should adjust it according to your own situation when training) (and pay attention to diet and rest!)

How to do it: Do a big lunge forward, stretch the weighted ball forward as far forward as possible, and try to keep your back straight. Shift your weight to your front foot and lift your back leg off the ground and up to the perfect running position while keeping the ball forward.

Monday Wednesday Chest: Bench press 6 sets of 8-10 reps Set Parallel bars arm flexion and extension 4 8-10 reps Set Butterfly machine chest clamp 6 sets 8-10 reps Sets Shoulder: Dumbbell side press 6 sets 8-10 reps Set Seated or upright dumbbell press 6 sets of 8-10 reps Set Abdomen:

Sit-ups 4 sets of 20 reps Supine leg press or rib leg press 4 sets of 10-12 reps Sets Aerobic exercise: Jogging to relax Swing your arms fully Relax your muscles for more than 30 minutes Tuesday Thursday Arms: Basic training movements for biceps:

Standing barbell curl 6 sets 8-10 reps Set Standing or seated dumbbell curl 6 sets 10-12 reps Set Basic triceps training movements: Standing v handle down 6 sets 8-10 reps Set Back: Pull-ups 4 sets 6-8 reps Set Latissimus dorsi chest pulldown 6 sets 10-12 reps Abdomen:

Sit-ups 4 sets of 20 reps Supine leg press or rib leg press 4 sets of 10-12 reps Cardio exercise: Jogging to relax Swing your arms fully Relax your muscles for more than 30 minutes Friday Chest: Plank bench press 6 sets 8-10 reps Sets Parallel bars arm flexion and extension 4 8-10 reps Sets Butterfly machine chest clamp 6 8-10 reps Group Legs:

Weighted squat 6 sets of 8-10 reps (squat remember to keep your waist straight, the weight is not too large, pay attention to protection, or tie the belt) Weighted calf raises 6 sets of 12-15 reps Abdomen: 4 sets of 20 reps Supine leg press or rib leg press 4 sets of 8-10 reps Set After leg strength, jog 400-600 meters or skip rope 100-150 reps Saturday and Sunday Abdomen: 4 sets of 20 reps Supine leg press or rib leg press 4 sets of 8-10 reps Set 4 sets of 25 reps Wide push-ups 4 sets of 25 reps Jump rope 100-150 times or jog for 30 minutes 60-90 seconds between sets Moderate weight Do not go directly to high strength.

When developing your own strength training program, you should consider the following factors:

1.Health: Before starting a strength training program, you should consider your health. If you have any health problems or have been injured by Burn, you should consult your doctor and get your doctor's advice.

2.Goal setting: Before you create a strength training plan, you need to set your training goals. Whether it is to increase muscle mass or strength, or to improve endurance and explosiveness, etc. Training plans vary depending on the training goal.

3.Frequency and duration of training: The frequency and duration of strength training are also important factors. It is recommended that beginners do training 2-3 times a week, and each training session should not exceed an hour.

4.Training intensity and weight: Training intensity and weight are also factors to consider when developing a strength training program. Beginners should start with a smaller weight and gradually increase the strength and weight.

5.Action selection and sequence: Different training movements have different effects on different muscle groups. Therefore, when making a strength training plan, you need to choose the training movements that suit you and arrange the training sequence reasonably.

7.Diet and supplements: Diet and supplements are also factors that should not be ignored in strength training. A sensible diet and supplements can help with muscle growth and recovery.

It should be noted that the above factors are only some of the factors that need to be considered when making a strength training plan, and the specific development of a strength training plan needs to be adjusted according to the actual situation of the individual. Beginners are advised to consult a professional fitness trainer or sports medicine specialist before developing a strength training program.

When developing your own strength training program, you should consider the following factors:

Goals: First of all, determine your goals, whether they want to increase strength, increase muscle mass, improve endurance, or comprehensive training.

Training frequency: Consider strength training several times a week. In general, beginners can do it 2-3 times a week, and experienced athletes can do it 4-5 times a week.

Training intensity: Based on your goals and experience level, determine the intensity of your training, including the weight, reps, and number of sets you will be training with.

Training content: Which movements and equipment to include can be selected according to the goal, such as deadlifts, squats, bench presses, etc.

Advanced plan: Make a plan to gradually increase the weight and difficulty, gradually increase the intensity of your training, and avoid overtraining and talking about injuries.

Rest and recovery: After strength training, the body needs time to recover. Arrange appropriate rest periods, including at least one full rest day a week, as well as appropriate rest periods for attendants during training.

Diet and nutrition: Strength training requires adequate nutrition and energy**, and it is important to pay attention to your diet and nutrients.

Supervision and adjustment: Regularly check the effectiveness of the training plan, make adjustments and improvements as needed, and avoid training plateaus and bottlenecks. At the same time, consider consulting a coach or professional for better guidance.

When developing your own strength training program, you should consider the following:

Goals: Identify specific goals you want to achieve, such as gaining muscle, losing fat, improving performance in a particular sport, etc.

Frequency: Determine how many times a week to train based on factors such as your training goals, schedule, and physical condition. Roll the debate.

Segmentation: Divide the training time into what muscle groups each training session includes and the specific training movements for each muscle group.

Weights and sets: Determine the weight and number of sets for each training movement based on factors such as your physical condition, goals, and training experience.

In addition to this, it is also necessary to pay attention to scientific diet, adequate rest and proper mental adjustment, which also have a great impact on the effectiveness of strength training programs. It is advisable to consult a professional fitness trainer or doctor when developing a training plan.

It's actually quite simple. Be sure to drink protein powder after a high-intensity workout. The effect will be noticeable.

First of all, let's talk about what is called strength training, many people have a misunderstanding in their minds, they always think that strength training is nothing more than using more force, a little more sets, and a little less times. They think it's strength training, but it's wrong, it's just a manifestation of strength training.

Real strength training is a very systematic programming-like planning, so every strength training, except for RPE, the content of our daily training at the gym can be decided at home, which is called systematic strength training. There are countless designs for specific strength training, and there are many training programs for beginners.

What I would like to introduce to you today can be said to be the most widely accepted, the easiest to implement, the easiest to understand, and the most effective set of training programs in Europe and the United States. The next question is what movements we are talking about when we do strength training, which refers to only three movements, which are squats, bench presses, and deadlifts.

The reason is that these three actions condense all the most basic ways that we can perform when we stand on the earth and resist gravity, so these three movements are called the three major items, but some people call them the four major items, and there is one more thing called shoulder push.

But the shoulder press is nothing more than a variation of the bench press when standing, it represents lifting an object, so strength training is either training three major or four major events. There is no other part of the strength training.

The next question, how to integrate strength training into the current training, what we have to do is that no matter what our current training is, we put the four movements I just talked about, put the first movement of the day to do, and after doing these strength trainings, we can do the usual training strength.

For example, if our daily training is a differentiated training, and we go to the gym every day to work only one muscle group, if we work on our legs on the first day, we add squats, and then we do other leg training, and on the second day, for example, we want to train our chest, which is the bench press plus other training in the chest, and so on, with three days of rest in the middle of the week.

You can really take a break, or you can work on bodybuilding things, such as arms and abs. But be careful, we have to make sure that we have a 7-day cycle, which is also a guideline for most strength training, and the cycle of strength is at least a week.

It can be more, but not shorter. If we're a leg push and pull, it's a squat plus the rest of the leg training, and then like a push plus the rest of the training and so on. After reading these, I hope you will make achievements in terms of strength!