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Fitness training plan mind map
This is a mind map about a fitness training plan, a 14-day training plan, including warm-up, formal training, stretching, etc.
Edited at 2023-11-19 21:16:41
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- Outline
Iraq training plan
warm up
upper limbs
The upper limbs mainly focus on the stability and flexibility of the shoulder joint Shoulder joint encirclement, high pull down, scapula forward and retraction, Quadruped thoracic spine rotation, horizontal abduction, lucky cat, side lying thoracic spine rotation Just draw two for each training session
Lower limbs
The lower limbs are mainly based on pelvic flexibility, hip joint stability, and knee joint stability. Standing leg extension, standing leg abduction, crab step, hip turn, frog lie, grab-foot squat, duck step, 90 hip turn, alternate leg swing, etc. Just pump two for each lower limb training
formal training
Shoulders Front raise 15✖️5 (2.5kg dumbbell or dumbbell plates) Arnold got shoulder press 12✖️5 Lateral raises 12-15 ✖️5 sets (2.5-5kg) Four-legged swimming20✖️3 Tablet reaching out 10✖️3 (similar to reaching out movements for quadruped swimming)
back High pull-down 12✖️5 increments Seated Rowing 12✖️5 increments Dumbbell/Barbell Row 12✖️5 (hold 5kg-7.5kg or short barbell on each side) Dumbbell biceps curl 12✖️4 Lean over and climb 30 times✖️3 Flat jumping jacks 20✖️3 Aerobic from 35 minutes
butt training Deadlift 15✖️4 (barbell or dumbbell starting from 5kg) Squat 12✖️4 (dumbbell 5kg-15kg) Hip abduction 15-20-25-30-25-20 (increasing weight) High hip thrust 15✖️4 (barbell can be placed) Bear Climb 8✖️4 Four-legged support 1min✖️4 Aerobic from 35 minutes
Chest Upper body warm-up 2 movements ✖️2 sets ✖️15 minimum Dumbbell chest press 12✖️5 (2.5kg✖️2/5kg✖️2/7.5kg✖️6 pieces) Sitting chest clamp 12✖️4 (light weight) Push-ups kneeling position 12✖️3 Double-ended rope push-down 12✖️5 Side support 12✖️4 (single side)
shoulder Gantry front level lift 12✖️4 Arnold shoulder press 15✖️4 (lightest) Gantry push shoulder 12✖️4 Gantry Noodles 12✖️5 core training Big opening and closing 10✖️3 Dead Bug Style 20✖️3
back Pull-ups <weight a lot 6 Pull-ups <body weight 8 reps 3 sets Pull-ups = body weight 12 reps 2 sets High pull down 12✖️5 Split action rowing 12✖️5 (starting from 5kg and increasing to 10kg) Seated Rowing 12✖️5 core training Flat hip twist 20✖️4 Prone and slap 100 times 15✖️4 Aerobic from 35 minutes
buttocks Crab Step 40✖️2 Barbell Squat 12✖️5 Barbell Deadlift 12✖️5 Four-legged leg raise 15✖️4 (unilateral) Back kick 15✖️4 Aerobic from 35 minutes
Home physical fitness➕core Squat 15✖️4 Standing knee raise 20✖️4 unilateral Burpee 10✖️4 Jumping jacks 20✖️4 Side squat 12✖️4 unilateral Raise your legs high for 20s✖️4 The above action cycle The interval should not exceed 1 minute core Frog Jump 15✖️4 Alternate plank and inclined plank 10✖️4 Flat jumping jacks 20✖️4
shoulder Fixed equipment shoulder press 15✖️4 (can be increased) Dumbbell shoulder press 2.5kg✖️12✖️3➕5kg✖️6✖️1 Minimum weight for lateral raise 2.5kg✖️4➕5kg✖️2 Gantry push shoulder 15✖️5 core training Four-legged abdominal breathing 10✖️3 knees off the ground Flat jumping jacks 30✖️3
back training High pull down 12✖️5 Backhand high pull 12✖️5 Seated Rowing 12✖️5 High pull behind the neck 12✖️5 Lying prone 100 times and tapping 100 times ✖️5
buttocks Dumbbell Squat 12✖️5 (5-15kg) Dumbbell straight leg deadlift 12✖️5 (5-10kg) Prone leg extension 12✖️5 Hip thrust with leg training equipment (turn on the video while doing it) Bend over and raise your hips 12✖️4 Aerobic from 35 minutes
Home Core Training Lean over and jump forward and backward 15✖️4 Bear Climb 8✖️4 Alternate plank and inclined plank 10✖️4 Burpee 10✖️4 Flat torsion span 12✖️4 Bend over and pick up 15✖️4 Prone 100 times slap 100✖️4 Child's pose back stretch 20s leg stretch The above action cycle The interval should not exceed 1 minute
shoulder training Warm-up must be done properly Short air barbell shoulder press 10✖️4 (open video) Lateral raise 12✖️6 (small weight 2.5-5kg) Arnold got shoulder press 15✖️4 (2.5kg) Lean over and lift 15✖️4 (2.5kg, take a video for me) Plank 1min✖️4
Home Core Training Big opening and closing 16✖️14 Sitting leg draw 12✖️4 (unilateral) Reverse crunch 15✖️4 Four-legged support 10 breaths 12✖️4 Supine dead bug 20✖️4 Alternate plank and inclined plank 8✖️4 Lean over to climb the mountain 30s✖️4 quick Stretch the abdomen for 30s✖️4 The above action cycle The interval should not exceed 1 minute
stretch
Pull wherever you practice! You can use a foam roller to roll the back of the calf and the front of the thigh. If you don’t know how to press and stretch, I’ll post a video.
Proper rest and daily exercise will help your body recover less quickly It is recommended to practice two days and one day off or practice three days and one day off.