| Train 1 |
Upper limb muscle Aerobic endurance |
Flat support |
34 seconds |
3 sets/rest for 35 seconds |
| Skin-board push-ups |
19 times/group |
3 sets/rest for 35 seconds |
| Straight arm suspension |
34seconds/group |
3 sets/rest for 50 seconds |
| push-ups |
16times/group |
3 sets/rest for 35 seconds |
| 3000m |
The distribution speed is 5 minutes and 42 per kilometer |
|
| Train 2 |
Torso power + Aerobic endurance |
Flat support |
34s/group |
3 sets/rest for 30 seconds |
| Crib |
23s/group |
3 sets/rest for 35 seconds |
| Double up |
18s/group |
3 sets/rest for 50 seconds |
| 4000m |
The distribution speed is 5 minutes and 38 seconds per kilometer |
3 sets/rest for 35 seconds |
| Train 3 |
Upper limb torso |
Flat support |
34s/group |
3 sets/rest for 35 seconds |
| Straight arm suspension |
34s/group |
3 sets/rest for 30 seconds |
| Push-ups |
23s/group |
3 sets/rest for 50 seconds |
| Crib |
23s/group |
3 sets/rest for 30 seconds |
| Week 2 |
Training topic |
Training content |
Motor intensity |
Exercise group/rest |
| Train 1 |
Upper limb muscle Aerobic endurance |
Flat support |
34s |
3 sets/rest for 35 seconds |
| Skin-board push-ups |
24s/group |
3sets/rest for 30 seconds |
| Straight arm suspension |
34s/group |
2sets/rest for 40 seconds |
| Bent arm suspension |
25s/group |
2sets/rest for 45 seconds |
| Push-ups |
14s/group |
3sets/rest for 35 seconds |
| 2000m |
The distribution speed is 5 minutes and 42 per kilometer |
|
| Train 2 |
Torso power + Aerobic endurance |
Flat support |
34s/group |
3sets/rest for 40 seconds |
| Crib |
29s/group |
3sets/rest for 40 seconds |
| Double up |
24s/group |
3sets/rest for 40 seconds |
| 2500m |
The distribution speed is 5 minutes and 41 per kilometer |
|
| Train 3 |
Upper limb torso |
Flat support |
34/group |
3sets/rest for 35 seconds |
| Straight arm suspension |
34/group |
3sets/rest for 52 seconds |
| Bent arm suspension |
23/group |
3sets/rest for 40 seconds |
| Push-ups |
23/group |
3sets/rest for 40 seconds |
| Crib |
30s/group |
2sets/rest for 35 seconds |