Are you always worried about eating problems because of being too thin; have you been ridiculed by buddies because they look too weak; have you ever been beaten by the goddess because they are not strong enough? If you can use the lunch break like Real Madrid's Welsh superstar Bell, it only takes 4 weeks, you can turn into a cool muscle brother like Bell!
“This group of sports is designed for the acrobatic athletes to strengthen their muscles and muscles, allowing them to exercise muscles without obstacles during the work week,†said SAH International sports training expert Alan Pearson. In the first week of the first week, these projects were 12 times at a time and three times a week. During the week, using dumbbells and gaining weight, gradually reduce the number of times to 10 to 8. The second week begins with the highest weight of 12 times in the first week.
Muscle item 1
Muscle Project 1: Lunge
Action: Relax your muscles by turning your ankles, small steps, big steps, obstacles, high jumps and knees around the ring.
Time: 5 minutes
Low weight items:
Practice: lunge, leg press, one-legged dumbbell lifting, one-legged squat, one-legged bridge hip, flat support, Swiss ball support
Time: 20 minutes
Flexibility exercise
Relax, replenish moisture, and stretch slightly before going back to work
Stretching advice: leg movement from front to back
Use one arm to support the body and then swing your legs back and forth. Keep straight legs when swinging forward and try to kick your hips backwards. Repeat 20 times for each leg.
Time: 5 to 10 minutes
Muscle item 2
Muscle Item 2: Stretching Exercise - Side Leg Swing Time: 5 minutes
Low weight item
Exercise: Dumbbell lifting, dumbbell lifting, pull-ups, upright press, wearing heavy clothes arm support
Time: 20 minutes
Flexibility exercise
Relax, replenish moisture, and stretch slightly before going back to work
Stretching advice: side leg swing
Face a wall, then support your hands on the wall, swing your legs forward from side to side, and repeat each leg 20 times.
Time: 5 to 10 minutes
Running item 1
Running Item 1: Seat Bounce warm up
Time: 5 minutes
Enhanced training
High leg lift, double foot jump, single leg jump (both sides), 180 degree swivel jump, forward jump and backward jump, three groups at a time, repeat 5 to 8 times, each group is intermittent for two minutes
Time: 10 minutes
Seat bounce
Sitting on a bench, confirm a series of running targets at different distances, sprint from the seat to the target until the completion of the 20-meter sprint, 10 times for every 3 groups.
Time: 10 minutes
Endurance running
Attach a weight belt to the waist and carry out a 20-meter sprint run. Do 5 times for every 2 to 3 groups, each group is intermittent for 3 minutes.
Flexibility exercise
Relax, replenish moisture, and stretch slightly before going back to work
Stretching advice: palm forward
Stand your legs together and slowly bend forward until your hand reaches the ground, then extend your palm until the body is almost parallel to the ground, then slowly return to its original shape and repeat 6 times.
Time: 5 to 10 minutes
Running project 2
Run Item 2: Interval Run warm up
Time: 5 minutes
Intermittent running
Jog on the treadmill for 3 minutes, then speed to the maximum sprint for 20 seconds, repeat 10 times, each time interval 40 seconds (slow walk), then follow the slow step of 2 to 3 minutes to relax.
Time: 15 to 20 minutes
Flexibility exercise
Relax, replenish moisture, and stretch slightly before going back to work
Stretching advice: lunge maneuver
Make a lunge, make sure your knees are over your toes, rotate your body around the arched legs, then stand up and repeat the movement with the other leg, each leg doing 10 times.
Time: 5 to 10 minutes
Activity recovery day
Swimming: 5 minutes of warm-up exercise, kicking and 100m walking in the water, then a medley sprint with a total distance of 600 to 700 meters, 50 meters each time, 60 seconds interval, and finally a 200-meter slow freestyle Come relax.
Ice bath: Turn the shower into cold water, which promotes the conversion of lactic acid.
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