Monday:
1, warm-up: run for 30 minutes, 4 km (8 km/h)
2, equipment exercise: chest, triceps brachii
A: flat bench press pectoralis major 15 times/group *4 (counterweight 60kg)
B: Push pectoralis major 15 times/group *4 (counterweight 40kg)
C: Push the pectoralis major muscle 15 times/group *4 with the dumbbell inclined upward (counterweight 30kg).
D: supine arm flexes triceps brachii 15 times/group *4 (counterweight 10 kg)
E: Pull down the triceps brachii 15 times/group *4 (counterweight 35kg).
F: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)
4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Tuesday:
1, warm-up: run for 30 minutes, 4 km (8 km/h)
2, equipment practice: back, biceps brachii
Answer: hard back pulling 15 times/group *4 (counterweight 40kg)
B: Power-assisted pull-ups 15 times/group *4 (weight 20kg)
C: sit back pull 15 times/group *4 (counterweight 20kg)
D: Biceps biceps brachii with one arm arch 15 times/group *4 (counterweight 15kg).
E: biceps brachii bending lift 15 times/group *4 (counterweight 25 kg)
F: Bracket flexion of biceps brachii 15 times/group *4 (counterweight 10kg).
G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)
4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Wednesday:
1, warm-up: run for 30 minutes, 4 km (8 km/h)
2, equipment practice: shoulders, legs
A: Sitting dumbbell presses deltoid muscle 15 times/group *4 (counterweight 30kg).
B: standing rowing deltoid 15 times/group *4 (counterweight 30kg).
C: Lift the deltoid muscle on the standing side 15 times/group *4 (counterweight 10 kg).
D: Bend over and stroke deltoid muscle 15 times/group *4 (counterweight 30kg).
E: Smith bar squats and lifts thighs 15 times/group *4 (counterweight 40kg).
F: Leg flexion and thigh extension in sitting position 15 times/group *4 (counterweight 50 kg)
G: Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
3. Treadmill walking: 60 minutes (6 km/h *6 degree gradient)
4. Abdominal muscle exercises: recumbent position, up and down, belly rolling 20 times/group *3
Thursday: Repeat Monday's training.
Friday: Repeat Tuesday's training.
Saturday: Repeat Wednesday's training.
Sunday: Relax and rest.