Exercise purpose: to improve the whole body muscle strength.
Exercise:
1, upper limb; Push down, the horizontal bar pituitary pull-ups, parallel bars support arm flexion and extension.
2. backbone; Sit-ups, push-ups, side sit-ups
3. Lower limbs; Frog jump, one-legged jump and squat
Exercise time: 20 times ×3-5 groups
Exercise intensity:
1, exercise heart rate control: 130- 150 beats/min.
2. Metabolic intensity: medium to large.
3. Strength: 70%-80%
Exercise frequency: 2-3 times a week.
Precautions:
1, to prevent excessive fatigue
2, don't hold your breath for a long time, breathing and movements have a certain rhythm.
3, according to the order from upper limbs to trunk to lower limbs, don't specialize in the same part of the movement.