I want you to help me make a summer vacation plan!! Help

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).

You can sign up for a class to learn yoga and taekwondo. If you have a fitness plan, you can only give you some suggestions, you can't just want to play a month, read writing homework, play games and watch TV at night, and you can take a day or two a week.

Physical activity. Horizontal bar jogging.

The annual planned sales amount is 800,000 yuan. According to the annual sales task, it is broken down into each quarter and each month. Then organize special summer activities and summer leisure activities according to the market, and the advertising revenue is 80,000 yuan. Q4: DM ad revenue8,

I work part-time during the day, study at night, and do odd jobs in the middle of the night. Pickling girls in the early morning.

Plenty of one-day schedule: (adjust as appropriate).

6:40--7:00 Wake up, wash up 7:00

00--7:30 Morning reading, English or Chinese 7:30--8:

30 Breakfast 8:30--11:30 Rest, activity, play 11:

30--12:30 Lunch 12:30--13:

00 Rest & Activity 13:00--14:00 Nap 14:

00--15:50 Exercise, activity of the neck bone 15:50--16:

00--19:00 Tutorial class 19:00--20:

00 Dinner 20:00--21:00 Rest, watch TV, play 21:

00--21:20 Wash up 21:00-- Sleep.

On this day, you can preview the content of the new textbook for the first year of junior high school, and when you are tired of learning, you can rest and relax, you can go out to play, hang out, or be an otaku.

1. First, the learning aspect Second, extracurricular interests. Third, the aspect of life.

2 Brief summary: a semester has passed in a hurry, we are about to graduate, in the last summer vacation of primary school, let yourself live a more meaningful life! I'm going to get myself to do the following:

1. Get up early and go to bed early every day, don't sleep lazy, live a regular life, get up early and go to bed early every day, don't sleep lazy, and live a regular life;

2. Do some housework every day;

3. Go out for a walk often, don't stay at home all day and blow the air conditioner;

4. Use the computer reasonably, don't indulge in online games, and don't stare at TV all day;

5. Complete summer homework and read more extracurricular books;

3 Tourism Learn a skill.

It's best to study like crazy this summer, and the feeling after entering high school is self-evident.

Yes, the two months of summer vacation are indeed very empty, and I feel bored after playing for a few days, so I try to participate in some social practices, such as some fast food restaurants may hire temporary workers.

Of course, it's better to do something else, anyway, the experience that seems unrelated to the major may be more meaningful to enrich your life.

Third, or sign up for other specialty classes, such as swimming classes, various ball classes, or some kind of musical instruments, painting?

Fourth, read 10,000 books. But don't read those boring entertainment books.

Fifth, travel thousands of miles - if you are a boy, it is also necessary to go out alone, which will increase your knowledge and knowledge, and you can also exercise yourself. If you are a girl, it is recommended to travel with a parent or a friend for safety reasons.

6. What hobbies did you have before? Let's develop into a specialty. Or if you have any shortcomings in the past, if you can change them, find a way to change them in a planned way.

Travel Recommendation:

1. Xi'an, a historical ancient city, also held a horticultural expo this year 2. Beijing.

3. If you have financial resources, go abroad to increase your horizons.

Life: 1. Learn to cook a few dishes.

2. Participate in volunteers and integrate into society.

Culture: 1. Read more English magazines and original English books.

2. Practice calligraphy. 3. Take a look at the more influential professional works in China (depending on what major you study) 4. Learn French when you are bored, which is a little difficult and challenging, and learn a sport with a lot of face: 1. Get up early every day and go downstairs for a run.

2. Play badminton or other ball games, once or twice a week.

Participating in calligraphy classes and practicing calligraphy is very good for the paper, especially English composition, Chinese composition, borrowing books from the first year of high school, especially mathematics, physics, chemistry, history and politics, it is not too necessary to read more atlases in the early morning, which is good for high school geography learning, junior high school geography and then review and review high school geography has requirements for junior high school regional geography and world geography.

This is all from experience, I graduated from high school this year, I was admitted to Fudan, and I had to make good use of the summer vacation of junior high school and high school, and I did just that).

Learning to swim and play the guitar are all good.

You can learn English, and the university will only issue a degree certificate if you have passed CET-4, and some people in our class only get a graduation certificate because they have not passed CET-4, which is very depressing.

It is recommended to buy a four-level vocabulary and a few sets of past questions, read the vocabulary first, remember the vocabulary almost, you can try to do the real questions, you must time when doing the real questions, so as to improve your speed, so as not to finish the test questions in the future.

I'm also done with the college entrance examination, I suggest you:

1. Learn art, like **, painting.

2. Learn a technique like repair.

3. It's better to practice words.

4. It is also possible to learn a foreign language.

Gatherings should take up quite a bit of your time.

Hehe, boring to explore some human nature, society and so on, entered the university, a little bit of their own thinking about life and society, have a preliminary positioning, don't be blind when you enter.

I'm in the mood to learn how to cook or something.,It's good.,Eh.。

For reference, for:

7:00: Wake up and wash 7:00

30:Morning reading 8:00 8:

40:Review 8:40 9:

00: Break 9;00！9：

40: Review Math 9:40 10:

00:Break 10:00 10:

40: Review English 10:40 Lunch:

Play 2:00 p.m. 3:00 p.m

Poor Hu sleepy winter vacation homework 3:00 3:30:

Play 3:30 4;00: Write winter vacation as a false thought karma 4:

00: Play.

A quarter of the day is studied, and the rest is read, okay.

Summer vacation, it was originally used for leisure, you can do anything, as long as you like it, you won't regret it, it's OK.