Please help me with a training plan, thanks!

It's good to win glory for the class! But what are you going to do to bring glory to the class? There are a lot of projects! ~~

Be specific! ~~

If you are interested, please come and talk to me.

If it's a sprint, it's about the leg muscles that you should focus on.

Why did the downstairs say don't practice more strength?

Strength exercises will not have much impact on the body, the improvement of strength can help the growth of muscles, deformation, have you ever seen someone muscle deformation?

The muscles are soft.

Strength training is tailored to different physiques. Strength training in general is about developing strength at every other day. At the same time, it is necessary to strengthen reflexes and endurance.

There are also specific training methods that are tailored to the individual. Because it's a sprint, strength is extremely important, and there must be explosiveness...

However, I would like to say this: when exercising, you must do enough preparation activities, and if you get injured, then you don't have to think about anything.

You're only 15 years old, and you're still going to grow your body, so don't use a sandbag, because strapping it on your legs will deform your legs.

Dumbbells and jump rope are good things that can be done with a lot of exercises.

From the perspective of physical fitness alone, a variety of use methods of dumbbells can well exercise the muscle strength of the upper limbs and the bearing capacity of the ligaments of the upper limbs; Skipping rope can exercise body coordination and leg muscles.

Usually add push-ups and sit-ups to strengthen yourself.

Speaking of the sports day, you didn't say anything, I don't know how to tell you, but running is a must, no matter what the event.

In fact, if you can really insist on running every day, then you are a person with perseverance, and for people with perseverance, as long as you find your talent, then you can do anything.

It is recommended that you give up strength exercises, since your body is now in the stage of development, reducing strength exercises, especially lower limb strength exercises, is beneficial to the body.

You can usually jump rope more, run, improve your physique and endurance, and participate in short, middle and long distance running.

I suggest that you familiarize yourself with the process of becoming a soldier first, otherwise you will not be used to it. Then make a plan based on the actual situation.

I guess I just started exercising, so I trained 4 times a week, which is 1 practice every 2 days.

They are: 1 chest, 2 back, 3 rest, 4 shoulders, 5 arms, 67 rest.

Specifically. Chest: bench press, incline bench press, bird, push-ups, 4 sets of movements, weight inverted pyramid or fixed weights, 8-15 reps per set.

Back: dumbbell rows, one-arm rows, deadlifts, pull-ups are best done if you have them, don't do them if you don't, 4 sets of each movement, weight inverted pyramid or fixed weight, 8 15 reps per set.

Shoulder: dumbbell lift, side lift, front lift, bent bird, 4 sets of each movement, weight inverted pyramid or fixed weight, 8 15 reps per set.

Arms: two heads and three heads, which part is weak to practice first**, two heads, alternate curls, isolated curls, dumbbell curls, three heads, seated single arm neck back arm flexion and extension, prone arm flexion and extension.

Hello! We'll be happy to answer for you.

First of all, in the morning, it's not necessary to get up too early, just get up at 8 o'clock, eat some breakfast and rest for 1 hour, start at 9 o'clock, and stretch the muscles of the whole body before training.

1. 6 sets of head squats (one warm-up group), 15 pieces in each group, with a 1-minute break.

2 Push-ups: 6 sets (one warm-up set), each set doing 80%-90% of your maximum reps, with a 1-minute break in between.

3Is there a dumbbell at home? If you don't have one, go buy a pair of adjustable weight ones. For dumbbell curls to train the biceps, 5 sets (warm-up group), 12 pieces in each group, with a 1-minute break.

4 crunches 6 sets, 15 in each group, no need to warm up, because the body is already warm, rest for 1 minute.

Let's practice like this first, because you usually don't exercise much, so the intensity can't be too much, come to me after practicing for 1 month, practice for 2 days and rest for a day.

I'm a bodybuilder, but I think it's right for you, and that's what I've developed as a beginner training method, step by step. It's about persistence.

The training of junior trainees should be based on the principle of combining work and rest, with basic training as the mainstay. Three times a week.

Strength training, four strength trainings followed by one cardio session, and exercises on alternate days.

Day 1 program.

Chest: Bench press 6 sets of 8-10 reps per set.

Push-ups: 4 sets of 10-20 reps each.

Parallel bars arm flexion and extension 4 sets of 8-10 reps per set.

Butterfly machine chest clamp 4 sets of 8-10 reps per set (as an auxiliary item).

Back: Pull-ups 4 sets of 6-8 reps each.

Latissimus dorsi chest pulldown 6 sets of 10-12 reps per set.

Abdominal: 4 sets of 20 reps of sit-ups.

Supine leg press 4 sets of 20 reps each.

Plan for the next day.

Shoulders: 6 sets of upright lifts of 8-10 reps each.

Seated dumbbell lifts 4-6 sets of 8-10 reps each.

Dumbbell side press 4 sets of 12-15 reps.

Arms: 4-6 sets of upright barbell curls of 10-12 reps each.

Rear neck arm flexion and extension 4-6 sets of 10--12 reps per set.

Legs: Squat 6-8 sets of 8-12 reps.

Calf raises: 6 sets of 12-15 reps.

The third day is planned to be the same as the first day.

The fourth day is scheduled to be the same as the second day.

Day 5 program.

Aerobic training: Run for 20-30 minutes.

Stationary bike 10-30 minutes.

Diet: I always eat 2 bowls of porridge and 2 eggs in the morning.

Eat plenty of vegetables and meat at noon.

Don't overeat at night (because you're going to exercise).

Drink a glass of milk with a loaf of bread an hour before going to bed.

Get 8 hours of sleep a day (sleep is important).

Can you swim? If you will: Sprint training - breaststroke and butterfly. Move right! Kicking the mountain: Tap the forefoot hard, you can also jump, raise your chest and abdomen, and put your hands behind your back.