The following is a weekly plan for body shaping that is suitable for both men and women. Pick up a small notebook and start practicing!
Monday
Warm-up
Hands on the same side and feet on the same side, 20 times on the left and right sides;
Clap 200 times under the knees
>Formal
10 hand grips, 20 knee-lift squats, 10 push-ups, 10 overhead lunges, 10 sit-ups, and a total of 6 to 8 rounds;< /p>
Stretching
Stretching
Standing pectoralis major pull Stretch for 30 seconds;
Stretch the hamstrings in the sitting position for 30 seconds on both sides;
Stretch the quadriceps muscles in the lying position for 30 seconds on the left and right sides;
Stretch the rectus abdominis muscles for 30 seconds on both sides; Stretch for 30 seconds
Tuesday
Warm-up
Plank support for 2 groups, each group for 30 seconds;
Squat against the wall for 2 groups, each group 30s; lie on your back and rock the boat 20 times
Official
High leg raise for 30s, burpee for 30s, supine single kick for 30s, skipping rope for 1 minute, total *** lasts 4~6 Wheel
Stretching
Standing gastrocnemius stretching for 30 seconds on both sides;
Standing semitendinosus stretching on left and right sides for 30 seconds;
Seated gluteus maximus stretch left and right for 30 seconds each
Wednesday
Warm-up
Turn in and out and squat 10 times on the left and right;
< p>15 times of salutationsFormal
4km jogging
Stretching
Seated hamstring stretch for 30 seconds on the left and right sides ;
Seated gastrocnemius stretch for 30 seconds on both sides;
Kneeling iliopsoas muscle stretch on left and right sides for 30 seconds
Thursday
Warm up
Crawl on the spot 20 times;
Crab walk 20 meters;
Walk on your back 20 meters
Official
10 push-ups within 1 minute, 15 push-ups within 1 minute, push-ups to failure within 1 minute, rest for 1 minute, total *** lasts for 3 rounds;
Lie up and stand up 10 times, throw heavy objects 10 times, the maximum number of rounds completed in 15 minutes;
80 push-ups, 80 back squats, and the maximum number of burpees in 7 minutes
Stretching
Standing deltoid stretch for 30 seconds;
Sitting pectoralis major stretch for 30 seconds;
Sitting latissimus dorsi stretch for 30 seconds on both sides;
< p>Standing quadriceps stretch for 30 seconds each on the left and right sidesFriday
Warm-up
Lie on your back and push with one leg 30 times;
20 lunges
Formal
30 seconds of combination boxing, 8 burpees, 10 lunges, 12 supine single kicks, the most rounds completed in 12 minutes;
400-meter run, 20 push-ups, maximum number of rounds within 30 minutes
Stretching
Seated trapezius muscle stretch for 30 seconds on the left and right sides;< /p>
Seated latissimus dorsi stretch for 30 seconds on both sides;
Seated hamstring stretch on left and right sides for 30 seconds
Saturday
Warm up the hips Joint stretching; jumping jacks 30 times
Official
80 sit-ups, 50 sit-ups, 50 push-ups, a total of 12 minutes to complete the maximum number of rounds;
10 burpees, 4 pull-ups, complete the most rounds in 15 minutes
Stretching
30 seconds before standing deltoid stretch ;
Stretch the rectus abdominis for 30 seconds;
Stretch the erector spinae for 30 seconds;
Stretch the semitendinosus in the standing position for 30 seconds on the left and right sides
p>
Sunday
Have a day off!
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