Heavy bounty !! Ask for a winter vacation plan

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Since you are young and still in the stage of growth and development, then your training should be supplemented by anaerobic exercise and the principle of aerobic exercise: the plan is as follows:

Anaerobic: dumbbell principle, using the principle of light weight (large weight is not suitable for minors, affecting bone development).

Dumbbell Fitness Program:

Monday: Chest, plank dumbbell press, three sets, try to do 8 to 10 in each set, push-ups (feet up, upper pectoral exercises) 20 x three sets, plank dumbbells bird chest, 10 x three sets. Tricotus:

15 x two sets of narrow-hand push-ups, 10 x three sets of single arm flexion and extension of dumbbells in the back of the neck, and 10 x three sets of flexion and extension of the back of the neck of dumbbells in the seated position.

Wednesday: Back and humerus. Back: 6 x 4 pull-ups, 10 x 4 sets of one-handed dumbbell rows. Biceps: 10 dumbbell curls x three sets (left and right hands), 10 x three sets of one-arm squat curls, and 10 x three sets of single-arm inclined board curls.

Friday: Shoulder: Seated dumbbell neck press, front flat lift, side flat lift, bent over bird, average four groups, each 10.

Strength training is limited to one hour a day. Rest no more than one minute between sets (that's the point). Hope you can persevere.

Aerobic: Running Principle: The best time for aerobic fat loss and exercise is 40-60 minutes.

Running program: Tuesday, Thursday, Saturday Run the practice at 6-7 a.m. or 5-6 p.m. (before meals).

Each run takes 40-60 minutes, and the normal speed should be about 6-8km.

Before each run, you can drink some water and eat a banana.

Diet plan: I won't write too much about the recipes here, such as what to eat and how many grams, these, that is the recipe used by fitness professionals.

Noon: The staple food at noon is set by yourself, but you should eat meat, and try to eat more than 250g of meat every day.

Half an hour before the workout: a slice of bread, a banana.

Half an hour to 90 minutes after the gym: eggs, eat only 2 egg whites.

Dinner: Customized.

Half an hour before bedtime: 2 eggs, one yolk, the rest only the whites. Also eat with a banana, oatmeal bread slices.

If you don't exercise today, but run, everything is basically the same, and you can eat two less eggs.

If you are exercising, try to go to bed before 11 o'clock, and 10:30 is the best.

I hope mine is helpful to you, please ask me again if you don't understand, hehe.

My brother usually works out dumbbells for half an hour and then does 20 minutes of push-ups. Later, it was slowly discovered that his abdomen and brachii muscles were becoming more and more prominent. He was barely seen running.

At first, I would advise you not to be too intense. Take it easy. Otherwise you'll be in pain the next day. Push-up; A group to see how many times you want. Dumbbells too.

Get up in the morning and run, it's best around six o'clock, play ball at noon, one hour a day, rest in the afternoon, and one hour after eating in the evening can pull the machine, dumbbells, OK Give points.

Is that the book or this winter break?