Jumping rope can exercise your coordination and vital capacity. Besides, the most important exercise is gastrocnemius. Although other muscles also exercise, they can't achieve the effect of plasticity and increasing muscle circumference.
Muscle training, 30 minutes is enough, 60 minutes will become aerobic and semi-aerobic exercise. If the time is too long, it will be counterproductive. This is an important misunderstanding that is easy to be ignored when people exercise. Hereby certify that
So, how to use these 30 minutes? Do stretching in the first 5 minutes, stretching the muscles of all parts, without exertion, it is a simple stretching exercise. Then jump rope for 5 minutes and relax for 5 minutes. Then we can start.
Find a bench, lie on it, hold the dumbbell with both hands, straighten or semi-straighten, lift the dumbbell up 8- 15 times, then put down the dumbbell, swing your arms and lift it again until you feel slightly tired. The best training for abdominal muscles is weight-bearing leg lifting, followed by weight-bearing sit-ups. The frequency is also 8- 15, and the frequency is very important. You can break your arms every few days, and it is best to let the spring bend down like that, which is better for shaping, because you can exercise the deltoid muscle.
As for the questions from Monday to Sunday, there is actually no need for too rigid rules. According to your physical feelings, for example, I'm not tired today and I'm in a good mental state. After two minutes of warm-up, I will hit with sandbags first, then practice my strength and finally relax. One day's exercise time can be appropriately extended. Today's state is really bad, so I warmed up and did strength exercises, and finally relaxed, and it was over.
I have a different attitude from other coaches at this point. Many coaches usually require rain or shine, a fixed number of times, regardless of physical condition. I think this is wrong, because people should increase their intensity when they are in good quality in all aspects. At this time, the training effect should be doubled, and when they are in bad condition, the intensity should be reduced appropriately, so that the training state of the next day will not be affected.