1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is beneficial to muscle exercise)
2-3 times a week, each time for 30-60 minutes, the heart rate should be controlled at around (220- your age) x80%.
2. Strength training plan reference
A. Jogging to warm up 10 minutes
B. Stretching the target muscle (static stretching)
On the first day, leg and abdominal training: leg training is beneficial to sitting for a long time. Leg lifts are four groups of x 10- 12 Smith squats, four groups of x 10- 12 leg bends and four groups of x 10- 12 sit-ups.
Sit-ups, 4 groups, x 15-20 times (practicing oblique abdominal movements), 4 groups, x 15-20 times.
On the third day, chest and shoulder training: four groups of barbell pressure in lying position x 10- 12 times, dumbbell pressure in four groups x 10- 12 times, dumbbell bird pressure in four groups x10-0/2 times, sitting pressure in four groups x/2 times.
Day 5 Back Training
Roman chair standing: 4 groups of x 10- 12 T-bar rowing, 4 groups of x 10- 12 wide pull-ups, 4 groups of x 10- 12 legs bending and hard pulling, and 4 groups of X12 legs pulling.
Day 7 Double Head and Triple Head Training
Alternate bending with dumbbells: x 10- 12 E-Z bar barbell bending: x 10- 12 rope pressing: X10-2 times.
Four groups of flexion and extension of the back arm of the single-arm dumbbell neck x 10- 12 times. The rest between groups is 1 min. The rest time between two exercises is 3-5 minutes.