What is a Motion Plan?

When you have exercise, you have health and a strong body. It can not only relax your spirit, but also make you feel good. But don't use only one method of exercise, and diversify, so that you can get the whole body exercise. If you really want to start exercising, read the following article carefully.

Exercise plan

When you have exercise, you have health and a strong body. It can not only relax your spirit, but also make you feel good. But don't use only one method of exercise, and diversify, so that you can get the whole body exercise. If you really want to start exercising, read the following article carefully.

Chinese name

Exercise plan

Element

Make an exercise plan

One: Elementary Sports Program

1. Walk or jog for 30 minutes

This can be practiced in the middle segment, dividing 30 minutes into three 10-minute exercises.

2. Make 30 bridges

You can do it once and finish it once. If you ca nt finish it once, you can do two groups of 15 groups or three groups of 10 groups.

After 30 seconds.

3. One minute flat support

As long as you can persist for one minute, you can finish it. If you can't persist, you can rest for a few seconds and then continue to do it until the full one minute.

4. Do 30 push-ups

If you can't finish it at once, you can do two groups every 15 groups or three groups every 10 groups. Don't take more than 30 seconds between each group.

5. Five-minute jump

Try to do it all at once. If you can't finish it, don't take more than three breaks, and don't take more than one minute.

2: Intermediate Sports Program

1. Walk or jog for 1 hour

Can be divided into two 30 minutes to complete.

2. Do fifty sit-ups

It can be divided into 2-3 groups to complete once, and the rest should not exceed 30 seconds.

3. Three-minute tablet support

You can rest in the middle, but you cannot rest for more than 30 seconds.

4. Do 50 sprints

It can be divided into 2-3 sets if you can't complete it at one time, and the rest time should not exceed 30 seconds.

5. Climbing the stairs in fifteen minutes

Can be divided into three 5 minutes to complete.

3: Advanced Sports Program

1. Jog or run for 1 hour

The middle can be divided into two 30 minutes to complete.

2. One hundred sit-ups

Can be divided into 2-3 groups to complete, with a break of no more than 30 seconds.

3.Five-minute tablet support

If you can't do it once, you can rest for a few seconds and continue to do it.

4. Weightlifting for an hour

Can be divided into three 20 minutes to complete, the rest should not exceed three minutes.

5. Thirty minutes of skipping

Can be divided into three 10 minutes to complete.

Four: Intermittent training

Interval training

Intermittent exercise is that each movement is completed under high-intensity exercise, which only takes 2-5 minutes to complete, and it must be alternated with slow exercise

OK, the benefit of this method is the same as slow motion that takes a long time.

2. Sprint training

This is a combination of anaerobic exercise and aerobic exercise. Walk slowly for 5 minutes and then walk for 10 minutes as warm-up, then run at a high speed of 400 meters and then 300

Meters, then sprint 400 meters and walk 300 meters at high speed, which lasted 15 minutes to complete.

3. Choose the sport that suits you best

Choose a sport that you can do the most easily for interval training, cycling, swimming and other core sports.

To be the same, cycle for 3 or 7 days as a cycle, so that muscles in all parts can be fully exercised.