Week 15 (February 5 to February 11, 2007) Training Program:
First, stretching exercises
Same as the fourteenth week, three times a week.
Second, the specific training content
Monday: Beach speed running, time: one hour.
Tuesday: Strength training (b), time: one and a half hours.
Wednesday: 16 kilometers of Binhai Road trail running.
Thursday: Strength Training I. Time: One and a half hours.
Friday: One hour of strength endurance training (93 kilograms in weight, 35 in each group, 10 groups).
Saturday (December 30): Closed.
Sunday (first day of the lunar month): Linhai Road runs off-road on the Grand Loop.
Important Note: This training plan is based on my own ability and should not be imitated!
Third, the specific training indicators:
Monday: Beach speed running, time: one hour.
Tuesday: Strength training (b), time: one and a half hours.
Wednesday: 16 kilometers of Binhai Road trail running. Coastal road winds, had to endurance aerobics. Strength level 15, one hour ride 25, 13
Km, consumes 829 calories.
Fourth, strength training
Tuesday: Strength Training (Table below)
order | project | Training site | Training volume, intensity | interval |
| 1 | Deep | Gluteus maximus, plump muscles, biceps | 1 group, 12-15 times 4 groups, 4-8 times | 1 minute |
| 2 | Healthy Step | The gluteus maximus, semimembranosus, semitendinosus, femoral head, middle of the femoral, rectus femoris | 4 groups, 4-8 times | 2 minutes |
| 3 | Quadriceps | Femoral intermuscular, intraorbital, rectus femoris muscle | 4 groups, 8 - 12 times | 40 seconds |
| 4 | Calf curls | Biceps, plump muscle, semimembrane muscle | 4 groups, 8 - 12 times | 40 seconds |
| 5 | Lifting exercise | Gastrocnemius and soleus muscles | 4 groups, 8-10 times | 40 seconds |
| 6 | Biceps curl | Biceps, diaphragm, diaphragm | 4 groups, 6-10 times | 40 seconds |
| 7 | Triceps recommend | Triceps long head, medial head, lateral head, elbow muscle | 4 groups, 6-10 times | 40 seconds |
| 8 | Wrist curl | Wrist flexors | 4 groups, 6-10 times | 40 seconds |
| 9 | Reverse wrist curl | Wrist muscle group | 3 groups, 8 - 12 times | 40 seconds |
| 10 | Reverse abdominal exercises | Standing ridge, deep muscle muscles | 3 groups, 8 - 12 times | 15 seconds |
| 11 | Waist muscle exercises | Rectus abdominis, abdominal medial muscle | 3 groups, 8 - 12 times | 40 seconds |
| 12 | Waist and abdomen lifting | Intra-abdominal oblique muscle, rectus abdominis, erector spinae, lumbar muscle | 3 groups, 8 - 12 times | 40 seconds |
Thursday: Strength Training (Table below)
order | project | Training site | Training volume, intensity | interval |
| 1 | Pull down | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 1 group, 15-20 times 4 groups, 4-8 times | 40 seconds |
| 2 | Pull-ups | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 4 groups, 4-8 times | 40 seconds |
| 3 | Supine | Pectoralis major, anterior deltoid, triceps | Upper, 3 groups, 8 - 12 times, 3 groups, 8 - 12 times, 3 groups, 8 - 12 times | 40 seconds |
| 4 | Dumbbell flying bird | Pectoralis major and anterior deltoid muscle | 3 groups, 8 - 12 times | 40 seconds |
| 5 | Sitting rowing | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 4 groups, 6-10 times | 40 seconds |
| 6 | Leaning on a dumbbell | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 4 groups, 6-10 times | 40 seconds |
| 7 | Shoulder press | Front deltoid, inner deltoid, triceps | 3 groups, 10 - 12 times | 40 seconds |
| 8 | Rear triangle boating | Posterior deltoid, upper trapezius, biceps brachii | 3 groups, 10 - 12 times | 40 seconds |
| 9 | Straight arm pull down | Latissimus dorsi, posterior deltoid, middle trapezius | 3 groups, 8 - 12 times | 40 seconds |
| 10 | Dumbbell side lift | Mid deltoid, anterior deltoid, supraspinatus muscle | 3 groups, 10 - 12 times | 40 seconds |
| 11 | Shoulder rotation | Shoulder muscle | 3 groups, 8 - 12 times | 20 seconds |
| 12 | Outer shoulder rotation | Infertile muscle, small garden muscle | 3 groups, 8 - 12 times | 20 seconds |
| 13 | Back training | Standing ridge, deep muscle muscles | 4 groups, 8 - 12 times | 40 seconds |
| 14 | Abdominal training | Rectus abdominis, abdominal medial muscle | 4 groups, 8 - 12 times | 40 seconds |
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