Don’t show Marathon to torture yourself, do not have to sweat in the gym, fitness program for you simple, less its dewlap is also very good results. Having to aim too high, a small goal will make your fitness plan step by step, more effective.
10 minutes continuous rope skipping
Goal 1: 10 minutes continuous rope skipping
Results: more than 10 minutes continuous rope skipping can consume more than 100 calories, while exercise the leg and arm muscles. In addition, skipping the sport also can make our actions more agile, various parts of the body more coordinated. It requires exercise 3 times a week.
Plan:
1th week: each time you start the practice without skipping, jumping legs align 1-2 minutes in situ, and hand shake the wire, jumping legs align 1 minute. Rest 1 minute after picking up the rope, jump 2 minutes is not too fast, keep jumped 80 times per minute.
Di2-4 week: jumped 80 times a minute continuous jumping at a rate of 1 minute, interspersed 5-10 second fast jump exercise in the middle. 10-20-seconds after the break, repeated once. Complete 12 group exercise at a time.
Di5-8 week: skipping 3-5 minutes in a row, fight for adhering 30-60 seconds at a time until you can jump 10 minutes continuously. Speed can be controlled according to their own conditions appropriate.
Run 5 km
Goal 2: run 5 km
Results: run 5 km 350 calories consumption, but also can effectively exercise the leg muscles, enhance heart and lung function.
Plan:
Regardless of how your Constitution, after a period of training, ran 5 kilometers are no problem. This also needs to exercise 3 times a week.
1th week: 5-minute walk, jog 2 minutes at a time.
2nd week: every 3-4 minutes, jogging five-minute walk.
3rd week: run walk 1 minute, 5 minutes at a time.
4th week: run 2-3 km at a time.
5th week: run 3-4 km at a time.
6th week: each time you run 5 km.
Continuous climb the 200 steps
Goal 3: continuous climb the 200 steps
Results: 45 minutes of exercise to burn 300 calories, can make you have compacted the hips and thighs.
Plan:
1. continuous climb steps need practitioners to have a lot of endurance and strength, so beginning the practice needs to tie in with the other’s strength and aerobic exercise. Just beginning to exercise 2-3 times a week, towards climb 20 steps at a time, up until you can climb the 200 steps in a row.
2. If the use of apparatus exercise, you can increase or decrease the height of the instrument in the middle of the practice.
Complete 10 push-ups
Goal 4: complete 10 push-ups
Effectiveness: can effectively exercise the upper body and abdominal muscles.
Plan:
1. When you just start doing push-ups, if arm and shoulder strength is not enough, on hands can be placed in 2-3 steps exercise. Exercising for two days, each 5-10.
2. when the setting in your hand when you can easily complete 5 push-ups on stage, you can put your hand on the Plains, knee and lower leg with the practice. Complete 5-10 every other day.
3. When this is easy when, with a toe hold hands and body, at the same time tightening the stomach so that the entire body into a straight, complete standard push-up exercise. Practice 1 times every day, fighting for complete 1 at a time, until completed 10 consecutive push-ups.
Run fast
Goal 5: run
Results: of sudden acceleration in the process of running 1 minute run exercise, heat of combustion 30%.
Plan:
1th week: walking or jogging exercises 3 times, not too rapid pace.
2nd week: speed of 6-7 kilometers per hour ran 1 minute, and then increased speed to 9 km/h run 30 seconds. Exercise 3 times a week.
3rd week: duplicate content of the 1th week.
4th week: first jogging 1 minute, and then to 9 km/h speed run of 1 minute, exercise 3 times a week.
