 |
| |
| Body region | Exercise | Training week | ||||||
|---|---|---|---|---|---|---|---|---|
| 1 | 2 | 3 | ||||||
| Group oneself times | Group oneself times | Group oneself times | ||||||
| First session | Second session | First session | Second session | First session | Second session | |||
| Upper limbs | ① Outbreak type push-ups / medium | 3×12 | 3×12 | 3×14 | 3×14 | 3×16 | 3×16 | |
| ② Throw the medicine ball in front of both hands / low | 3×12 | 3×12 | 3×14 | 3×14 | 3×16 | 3×16 | ||
| Total number of upper limbs | 72 | 72 | 84 | 84 | 96 | 96 | ||
| Lower limbs | Mixed direction |
① Exchange leg jump-both arms swing / middle | 4×6 | 4×6 | —— | —— | —— | —— |
| ② Explosive pad jump / low | 4×6 | 4×6 | —— | —— | —— | —— | ||
| ③ Longitudinal obstacle continuous jump / medium | —— | —— | 5×5 | 5×5 | 5×6 | 5×6 | ||
| ④ single leg jump / high | —— | —— | —— | —— | —— | —— | ||
| Vertical direction | ⑤ Legs continuous jump / middle | —— | —— | 5×5 | 5×5 | 5×6 | 5×6 | |
| ⑥ Exchange leg kick / low | 4×4 | 4×4 | —— | —— | —— | —— | ||
| ⑦ Squat and jump in split legs / middle | —— | —— | —— | —— | 5×5 | 5×5 | ||
| ⑧ Leg longitudinal jump / low | —— | —— | 5×5 | 5×5 | —— | —— | ||
| The total number of foot touches | 64(16) | 60(20) | 75(25) | 75(25) | 85(25) | 85(25) | ||
| Body region | Exercise | Training week | ||||||
|---|---|---|---|---|---|---|---|---|
| 4 | 5 | 6 | ||||||
| Group oneself times | Group oneself times | Group oneself times | ||||||
| First session | Second session | First session | Second session | First session | Second session | |||
| Upper limb | ① Outbreak type push-ups / medium | 3×18 | 3×18 | 3×18 | 3×18 | 2×16 | 2×16 | |
| ② Throw the medicine ball in front of both hands / low | 3×18 | 3×18 | 3×18 | 3×18 | 2×16 | 2×16 | ||
| Total number of upper limbs | 108 | 108 | 108 | 108 | 64 | 64 | ||
| Lower limbs | Mixed direction |
① Exchange leg jump-both arms swing / middle | 5×6 | 5×6 | —— | —— | —— | —— |
| ② Explosive pad jump / low | —— | —— | 6×6 | 6×6 | —— | —— | ||
| ③ Longitudinal obstacle continuous jump / medium | —— | —— | —— | —— | 4×6 | 4×6 | ||
| ④ single leg jump / high | 5×6 | 5×6 | 5×6 | 5×6 | —— | —— | ||
| Vertical direction | ⑤ Legs continuous jump / middle | —— | —— | —— | —— | 4×6 | 4×6 | |
| ⑥ Exchange leg kick / low | 5×6 | 5×6 | —— | —— | —— | —— | ||
| ⑦ Squat and jump in split legs / middle | —— | —— | 6×6 | 6×6 | —— | —— | ||
| ⑧ Leg longitudinal jump / low | —— | —— | —— | —— | 4×6 | 4×6 | ||
| The total number of foot touches | 90(30) | 90(30) | 108(36) | 108(36) | 72 (24) | 72 (24) | ||