How to make a holiday fitness plan?

Many students or teachers have two long holidays in a year, summer vacation and winter vacation. Many people hope to exercise more and keep fit during this time, so they hope to make a suitable holiday fitness plan. If you have never done fitness before, it must be very difficult to suddenly make a holiday fitness plan. Next, the editor will introduce you to the holiday fitness plan.

In the morning, before meals. Jog 1200 meters slowly. You don’t need to run too fast. Just make sure you don’t feel out of breath but have some muscle fatigue. Pay attention to your ankles when jogging. People who are overweight are more likely to injure their ankles when running. You need to move your joints in advance.

After jogging, do some appropriate kicking and high leg raises, and then decide whether to do high-intensity exercises such as squats and jumps depending on the situation. Kicking can be divided into front kick and side kick. Do about twenty kicks in a set, and do three sets in order. After you get used to it, add the appropriate amount. Morning exercises are mainly aimed at fat on the legs and buttocks. In the evening, before dinner. Jog 800 meters, and control the speed so that your body becomes hot and sweats slightly. Push-ups 5﹡15, sit-ups 5﹡20. Remember to persist, don't stop when you feel your flesh trembling. If you stop today, you may never have such a good opportunity again.

If you really have time during the day, you can do some intensive training. Weighted squat is 5﹡15, weighted half squat is 5﹡25. As for whether you carry the weight yourself or find a barbell, it is your own business. When you go jogging in the later stage, you can hold a small dumbbell in your hand, which can be found in most sports and recreational stores. Buy a chest expander and stretch for a while before going to bed at night. Chest expanders are not expensive, only thirty or fifty yuan each. The number in front is the number of groups, and the number behind is the number of individuals. That's all I can give you. Whether you can lose weight successfully depends on your own support.

Day 1 Leg training day (high-intensity leg training, conducive to hormone secretion) Dumbbell squat 10-15RM (times) x3 sets of dumbbell straight-leg deadlift 10-15RM Dumbbell scissors squat 10-15RM Day 2 Chest training Dumbbell chest press 10-12RM (times) x3 Dumbbell broad chest 10-12RM Dumbbell fly 10-12RM Day 3 Back training Dumbbell single-arm rowing: 8-12RM (times) x3 Dumbbell bent-leg deadlift: 8-10RM Dumbbell bent-over rowing: 8-12RM

After reading the above matters regarding the holiday fitness plan, everyone should insist on exercising, and execute it again and again. Don't fish for three days and dry the net for two days. Victory always comes to those who are prepared. When exercising, everyone should also pay attention to supplementing nutrition. How can we exercise without strength? Eat more protein, etc.