Performance: 10 minutes of continuous skipping can consume more than 100 calories, while exercising the legs and arm muscles. Also, skipping the sport but also to make our movements more agile, more coordinated parts of the body. This requires practice 3 times a week.
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Plan:
Week 1: Every time before the start of practice without skipping, jumping in place both legs together for 1-2 minutes, then shake hands and make rope, jumping legs together for 1 minute. After 1 minute rest pick up the rope, jump for 2 minutes, speed not too fast, keep jumping 80 times per minute to connect.
The first 2-4 weeks: 80 times per minute speed jump straight jump 1 minute, interspersed with dance exercises 5-10 seconds faster. Rest 10-20 seconds and repeat once. 12 sets of each exercise completed.
Week 5-8: continuous skipping for 3-5 minutes, each time for more than adhere to the 30-60 seconds, until you can jump straight 10 minutes. Speed according to the proper control of their own situation.
Goal 2: 5 km run
Results: 5 km run 350 calories consumed, while the effective exercise leg muscles, improve heart and lung function.
Plan:
No matter how your body, after a period of exercise, finish the 5 km no problem. It also needs to exercise 3 times a week.
Week 1: Every 5 minutes walk, jog 2 minutes.
Week 2: 3-4 minutes each walk, jog 3-4 minutes.
Week 3: walk 1 minute each time, running 5 minutes.
Week 4: run 2-3 miles each time.
Week 5: 3-4 miles each run.
Week 6: Every time I go 5 km.
Goal 3: continuous climb 200 steps
Performance: 45 minutes of exercise can burn 300 calories,
Can you have tight hips and thighs.
Plan:
1. Continuous climb steps need to be practitioners have a strong endurance and strength, so need to start practicing with the other forces and aerobic exercises. Started to practice 2-3 times per week, each time for more to climb 20 steps until you can climb 200 steps straight up.
2. If the use of equipment to practice, then, you can increase or decrease the exercise equipment in the middle of the height.
Goal 4: Complete 10 push-ups
Effectiveness: can exercise the upper body and abdominal muscles.
Plan:
1. Just started doing push-ups, if the arm and shoulder strength is not enough, you can put their hands on the steps of 2-3 exercises. Exercise for two days once every 5-10 months.
2. When you hands up on the steps to easily complete the five push-ups, you can hand on the ground, knees and legs touch the ground to practice. 5-10 every other day to complete.
3. When this becomes easy, when propped up the body with toes and hands, while tightening the lower abdomen, so that the whole body into a straight line, complete the standard push-ups exercise. Exercise 1 every other day, each time for a more complete, until the completion of 10 consecutive push-ups to date.
Goal 5: Run
Effectiveness: a sudden acceleration of the process of running 1 minute sprint exercises, can burn 30% more calories.
Plan:
Week 1: 3 times walking or jogging exercises, speed is not too fast.
Week 2: 6-7 kilometers per hour to run 1 minute, then increase the speed of 9 kilometers per hour to run 30 seconds. Exercise 3 times a week.
Week 3: Repeat content of 1 week.
Week 4: First, 1 minute jog, then sprint speed of 9 kilometers per hour, 1 minute, 3 times a week to practice.
Week 5: Repeat content of 1 week.
Week 6: Repeat the first 2 weeks of the content.
Week 7: Repeat content of 1 week.
Week 8: Repeat the first four weeks of the content.
Week 9: Repeat content of 1 week.
Week 10: Repeat the first 2 weeks of the content.
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