Physical training plan in the university, training content and requirements of university physical f

One power; 1 upper limb; Push-ups, horizontal bar pituitary pull-ups, parallel bar support arm flexion and extension, 2 torsos; Sit-ups, push-ups, sit-ups.

3 lower limbs; Frog jump, one-legged jump, squat,。。

2. Speed; Sprint runs, fast push-ups, listening to sounds or reacting to the sounds, three endurance long-distance running, sustained exercise.

Fourth, flexibility, the pressure of various joints, horizontal forks, lower back, and bent waist.

5. Coordination: Rush running, emergency stopping, serpentine running, switchback running, and mat sports are practiced every day.

The training content and requirements of the University Physical Fitness Course are as follows:

Aerobic endurance training:

Minutes continue to run at a constant speed, no load is required, and the heart rate is controlled at about 150 beats.

Minutes to change the speed of running, the heart rate frequency conversion control is, high about 170 minutes, low about 130 minutes.

3. High leg run: 3 groups, 30 meters each; Sideways run: 3 sets of 30 meters each, back pedal: 3 sets of 40 meters each.

Flexibility Training:

1. Sleeping: stretching limbs.

2. Leg press: leg press, side leg press, back leg press, stretch ligaments, stretch muscles on both sides.

3. Hurdle legs: lumbar and abdominal ligaments, leg ligaments.

Upper limb strength: 1. Push-ups.

3 groups of 8--12 pcs.

2. Bench press. Li Hu (60-70% of maximum strength), 3 sets, 8-12 reps each.

3. Pull-ups.

3 groups, 6-8 in each group, 30-50 seconds of rest between sets.

Lower limb strength. 1. Hug the head deeply: 3 groups, 12-16 times per group, 30-50 seconds of rest between groups.

2. Tiptoe jumping: 3 groups, 30 meters per group, note: this method is to train the calves so don't use force on the thighs, keep the knees only normal bending, don't force and force, heels.

Can't land, always the forefoot lands, and the starting force and landing force are the calves to complete the remainder. The distance is 30 meters, and after jumping to the end, relax and walk back to the starting point, do a total of 3 sets, without a break in between.

Waist and abdominal strength training.

1. Sit-ups.

Rotation: 2 sets, 15-20 reps per set, 30-50 seconds of rest between sets.

2. Vertical disturbance and destruction from both ends: 2 groups. 15-20 reps per set, 30-50 seconds of rest between sets.

Balance and coordination training.

1. Balance on one foot: that is, stand on one foot to complete actions such as leaning forward and backward, and the more stable the better.

2. Roll back and forth: the distance is 15 meters, and the action should be coherent. 2 groups of 12 each, you have to stand up each time.

Physical training in college physical education includes strength training, speed training, endurance training, flexibility training, and coordination training. The specific training content is as follows:

One power; 1. Upper limbs: push-ups, horizontal bars, pituitary pull-ups, parallel bar support arm flexion and extension.

2. Torso: sit-ups, push-ups, and side crunches.

3. Lower limbs: frog jumping, one-legged jumping, squatting.

2. Speed; Run short distances, push up, listen to sounds or react.

3. Withering endurance.

Long-distance running, long-lasting. Motion.

Fourth, flexibility. All kinds of joints are pressed and crossed, empty and shed under the waist, and bent down.

5. Coordination. The bucket is a rush to run and stop, a serpentine run, a turnaround run, and a mat exercise.

Because I used to practice sports, I am still familiar with physical training.

Monday: 300 meters fast and 100 meters slow, 1 group of laps, 8 sets of runs.

Tuesday: 100 meters, 1 group at a time, 12 groups of runs (mainly to practice explosiveness).

Wednesday: Trail running (3000 to 5000) and stairs if available.

Thursday: Quality training, mainly extreme training of various parts, such as frog jumping around the playground, waist and abdominal muscles.

40 reps 1 group, 4 sets) biceps; Triceps 5 kg 20 kg dumbbells (25 reps 1 set, 4 sets).

Lift (60 reps 1 set, 2 sets) weighted squats.

Friday: Run 5 laps at a constant pace, then do some relaxation.

Saturday: 5 30m starts, 4 60m starts, and 3 100m starts.

Sunday: Strength training, mainly to train the explosive power of the muscles of the limbs, hands and feet, snatches, high flips, and weight-bearing jumps.

Oh, if you don't mind if you don't mind it, please bear with me.,Well! The duration of these trainings can be set according to the days you are used to.

Physical training is all targeted, I don't know if you're a professional or just exercising.

What kind of physical fitness are you going to work on the whole body or part of what kind of effect you are asking for in the end.