Elementary fitness training plan
How to execute : After performing an action for the specified number of times, perform the next action, but there is one guideline: higher intensity. This program uses only your own body weight, but the training pace is fast. Keep your body excited, keep your mind clear, and complete your actions on time, and you will discover how much potential you have.
Frequency: Perform this plan 1-2 times a week. You can schedule it as much as you like, but take at least one day off in between.
Execution: Use Perform these 5 actions in a loop, for a total of 5 loops. The goal is to complete these five circuits in the shortest possible time, so the time between sets and circuits should be minimized unless you absolutely must rest.
1) Pull-ups< /span>: 5 times. Hold the bar with your hands slightly wider than shoulder width. Put your legs back, accumulate energy in your body, and then swing your body forward. At the same time, contract the muscles of your back and arms, and use the momentum to quickly throw your body up until your chin exceeds the height of the crossbar.
2)Box jump: 10 times. Choose a box or training bench of moderate height, and move your arms behind the body. At the same time, bend your knees to accumulate energy, then swing your hands up, push your legs hard, use the momentum of your arms to jump up, and then quickly return to the starting position to accumulate the next move.
3) Squat jump: 15 times. Stand in a standing position, squat down, and touch the ground with your hands. Then jump up quickly, raise your arms, straighten your legs, touch the ground again with your hands, and perform the next movement.
4) Push-ups with raised hands< /span>: 20 times. The body isIn a regular push-up position, lower your body, place your chest on the ground, then lift your hands as high as possible, then return them to their original positions, then push your body up to complete one movement.
5) Walking on both elbows Support: The body is in a push-up position, bend the elbow joint, and let the forearm lie flat on the ground. Keep your body in a straight line and tighten your waist and abdomen. Move both hands separately to bring the body to the lowest position of a push-up, then push the body up, then bend the elbow joints in sequence, and then return to the starting position to complete one movement.