Ask the master to give a reasonable exercise plan, and add 100 points to the good ones

Eat well and sleep well. If you can stick to skipping rope for half an hour every day, it will be very effective.

Get up at 6 o'clock in the morning to jog 3,000 meters, do morning exercises, walk for half an hour after lunch, and play basketball and badminton in the afternoon.

You want to improve explosiveness and power, which is speed and power. First of all, you need to understand the relationship between the number of muscle exercises, weight and muscles. To improve muscle strength and explosiveness, the number of exercises per set should be less than 8 (use as much weight as possible), if more than 8 is a bodybuilding exercise.

If it's me, that's it: 1. 8 sets of positive wrist raises (the back of the hand is in front), 8 sets of 2 sets of reverse wrist raises, 8 sets of weighted push-ups (a bundle of books or a bed of folded quilts on the back) 8 sets of *3, and 8 sets of weighted squats and jumps.

4. Sit-ups 30*2 groups, supine leg press 30*2 groups and more than four movements are practiced once every other day. If you study tightly, you can do it on the first day and the second day.

The simplest and most effective plan, 3 days a week, or 6 days a week, 3 days 2 cycles, that is, one day each for the chest and back legs, the chest plus two heads, the back plus three humerus, the day of leg training to the four strands and two calves, but the abdomen and shoulders are not practiced, the abdomen can be practiced 3 4 times a week, after each training can be added 4 8 groups, or 4 groups of 2 3 movements, or you can use a single day to strengthen the abdominal muscles training and then with aerobic. The shoulder can be pushed a few groups of chest less on the day of chest pressing, plus 3 sets of upward incline plus 3 sets of presses, and then wait until the advanced stage to practice the shoulder and humerus alone.

Second, humerus. 3. This gives you 3 more days, exactly 6 days.

There are many benefits of the 3-day plan, if you practice for 6 days, you can do exactly two cycles, if you practice for 4 days, this extra day will practice your focus and main contradiction; If you practice for 5 days, then the less day will give up your relatively best parts or other parts that need to wait for the time being, hehe, in short, practice the weakest part first, the most important part to improve, the main contradiction that needs to be strengthened the most.

If you want to lose fat quickly, stick to aerobic training at least 3 to 4 times a week. You can run for about 30 to 40 minutes after each equipment workout, or you can run for 30-60 minutes on an empty stomach in the morning, or schedule an aerobic day for a good run. Pay attention to calorie control in your diet.

If you don't understand, please ask or look at the name to ask me, and you can wish you a happy life.

Long-distance running exercise: 1. It is very important to do some preparatory activities and warm up. Don't worry about exhausting your stamina. Preparing for the activity doesn't need to be too fast, but be sure to warm up your body. You can also drink some glucose, and chocolate is also a great option.

2. After the start, run with the large group, try to run in the position slightly ahead, but don't lead, and don't fall behind in order to save physical strength, it will be difficult to catch up later. It's best to find a companion who is slightly faster than you and follow him as closely as you can.

3. The rhythm is very important when running, not fast and slow for a while. Control your breathing so that your breathing is even. Take a bigger step.

Try to run at the same pace throughout your run (a good rhythm will make you feel more relaxed when running long distances.) It is also very important that you cannot walk during the run.

4. When you reach the last 100 meters or tens of meters, you can sprint, which does not contradict the previous one, because this is the most critical time. If you don't have the strength to sprint, keep the same pace and stick to the finish line.

5. Don't stop and rest immediately after running, especially don't lie down or sit down right away. It is recommended to walk a few hundred meters after running, and after the whole body is completely relaxed, do some activities of the waist, abdomen, legs and arms.

6. In addition, wear lighter running shoes during the race, it is best not to wear basketball shoes or board shoes, not all sports shoes are suitable for long-distance running, and it is best not to wear new shoes, the most suitable is to wear a period of time, fit but not very worn running shoes (long-distance running and sprinting are different, to use the heel to land first, so it is recommended not to wear spikes).

Build arm strength. Shoulder: Various forms of dumbbell exercises develop shoulder muscles.

For example, dumbbells can be used to do side raises, front raises, and bent bird exercises to develop the middle, anterior, and posterior bundles of the shoulder deltoid muscles. Trapezius muscles can be developed with dumbbell shrugs or loop exercises.

Biceps: The dumbbell curl is one of the best exercises that many bodybuilding champions use to train the "peaks" of their biceps.

Different dumbbell curls can make the upper arms thicker, and the muscles can be separated from the back and stand out clearly.

Triceps: Using dumbbells to do single or double arms with the back of the neck and back arm flexion and extension exercises can make the triceps hair reach a horseshoe shape.

When practicing, you can lower the dumbbells as low as possible to enhance the training effect.

Forearm: Dumbbell foregrip wrist curl can develop medial forearm muscles; To develop the lateral forearm muscles, the reverse grip curl.

In addition, push-ups, parallel bars, are also effective!