When many people work out, they will first make a fitness plan. Of course, this is also good, because it is easier to achieve the goal when working out, but some people don’t know how to make a fitness plan. , I believe many people don’t know how to formulate it. So, what is the novice calisthenics program for boys? Let’s find out together below.
Basic actions
1. Curl-ups (or sit-ups)
The number of curl-ups and sit-ups per unit time is a sign of the durability of abdominal muscle elasticity. Strong abdominal muscles can prevent pain in the lower part of the spine and maintain good posture. The method is to lie on your back, cross your arms and hug your chest, raise your legs with your knees bent, your heels 30 to 40 cm away from your hips, and hook your toes on the bottom edge of the furniture. Sit with your upper body raised until it is close to your thighs, and your head stretched forward as much as possible. It is required to do it repeatedly within 1 minute without interruption.
2. Push-ups
Push-ups can effectively exercise the upper limbs, shoulders and chest muscles, strength and endurance. The coordinated development of these muscles is very helpful for maintaining good posture and avoiding breast entrainment. Women and children under 10 years old may wish to do it with their knees on the ground and their calves raised. They are required to keep their upper body straight, with their palms on the ground under their shoulders, and the distance between their palms is as wide as their shoulders. Then perform arm extension exercises. Men perform the same movements as children over 10 years old, but they need to support the ground with their palms and toes and keep their torso straight.
3. Sit flat and reach forward
This action can effectively exercise the flexibility of the spine, hips and legs. Good flexibility is helpful in preventing pain at the base of the spine and injuries to the lower back and legs. How to do it: Sit on the ground, put your legs together, stretch forward, and put your soles against the wall. Reach your hands forward and try to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible. Lasts 5 seconds.
4. 3-minute step jump
Generally, it is a cardio exercise. The method of step jumping is to place a small bench or a bundle of newspapers on the ground, about 30 cm high, with your right foot on the bench and your left foot on the ground.Step on the step stool with your right foot on the ground and do this alternately. Perform 24 times per minute, completing one (alternating) action in an average of 2 to 3 seconds.
Operating procedures
1. Preparatory activities (5-10 minutes)
(1) Walk at a brisk pace for 3 minutes. (2) Continue walking for more than 2 minutes, and add some movements while walking: make large circles on both sides of your arms; raise your arms upward, palms facing up, interlock your fingers, use your arms to drive your trunk to swing left and right; raise your arms sideways without swinging ( Similar to bird flying); arms drive the upper body to twist left and right; violently shake the arms and hands.
2. Cardio exercise (10-30 minutes)
(1) Carry out aerobic exercise three times a week, for 10 to 30 minutes each time. The length of time can be determined according to your physical condition. Exercise methods such as jogging, three-minute step jumps, etc. (2) Many people like to play bowling, golf or go for a walk. These sports can consume the accumulated calories in the body without putting too much burden on the heart. They are also a good way to exercise the heart. When an adult is at rest, the heart beats 60 to 80 times per minute. If a 40-year-old person's heart beats an average of 125 times per minute, he must do aerobic exercise three times a week for at least 20 minutes each time. (3) Most people like long-distance running, swimming, rope skipping, cycling, dancing, rowing, tennis and other aerobic exercises. This is also a good way to strengthen heart function and can be emulated.
At the beginning of the exercise, do it at a low speed. Finally reached 30 minutes. In order to grasp the heart beating rate, pause briefly after breathing rapidly for 3 minutes, record the number of pulse beats for 15 seconds, calculate the number of heartbeats per minute, and then continue exercising. If the measured value is too low, the movement should be accelerated; if it is too high, the movement speed should be appropriately reduced.
3. Upper body exercise (5 minutes)
In order to improve the performance of the abdominal, shoulder and upper limb muscles, exercise according to the following methods. (1) Curl up and sit up. (2) Push-ups. (3) Lean back: Sit on the ground with your knees bent and cross your arms in front of your chest. Lean your upper body back so that your back and the ground form a 45-degree angle. Hold the position for 3 seconds or longer until the muscles are sore and trembling, then return to normal. Repeat. (4) Arm flexion: Stand with your legs slightly apart, raise your arms to the sides and hold a 1-pound object in each hand, palms upward. Then bend your arms inwards at the same time, letting the object in your hand touch your shoulders, and repeat.
It is not necessary to complete one of these 4 movements before doing the other. You might as well break each movement into ten small cycles, such as 4 curl-ups, 4 push-ups, 4 sit-ups, and 4 arm curls. A cycle. Small circuit exercises may be slowly increased from one time to more than 8 times each time. Slowly increase the number of exercises from once a week to three times a week.
Don’t set the number of each action in a small cycle too rigidly. For example, you may not be able to do three curl-ups and push-ups at the beginning, so you might as well increase the number of back leans and arm curls to supplement.
4. Relaxation exercise (5 minutes)
In order to avoid soreness, dizziness, etc. due to excessive tension in muscles and nerves, relaxation exercises should be performed at the end of training. (1) Walk slowly for 2 minutes, shake your arms alternately, and try to relax. (2) Take 3 minutes to perform the next flexibility exercise: sit flat and reach forward. Sit bent and hug the calf: It is similar to sitting flat and reaching forward. The difference is that the right leg is bent inwards and the heel of the foot is close to the groin. Then, use both hands to hold the left calf and lower the upper body as much as possible. After continuing for a few seconds, switch to your left leg and perform the same movement. (3) Stretch your shoulders: Sit cross-legged on the ground, raise your arms flat, and stretch as far back as possible. (4) Back hook hand: Bend the left arm backward from the shoulder, and bend the right arm backward from under the shoulder. The fingertips of the two fingers hook together on the back and hold for a while. Then alternate the left and right arms and perform the same movement in the opposite direction.
Editor’s recommendation:
Gym fitness plan for beginners
Professional customization: women’s gym fitness plan
Training methods to increase chest muscles are best to use these 3 methods