Week 6 (December 11-17, 2006) Training Program:
First, stretching exercises
Same as the fifth week, three times a week.
Second, the specific training content
Monday: Long walk in the mountains for four hours.
Tuesday: Strength training (a), time: one and a half hours.
Wednesday: The mountain turns back and runs at a distance of 550 meters. It rises 100 meters and makes five round trips. Two hours of hiking in the mountains.
Thursday: Strength Training II, Time: One and a Half Hours.
Friday: The mountain turns back and runs 550 meters away. It rises 100 meters and makes five round trips. Two hours of hiking in the mountains.
Saturday: Closed.
Sunday: endurance bike (indoor) for three hours
Third, the specific training indicators:
Wednesday: The mountain turns back and runs at a distance of 550 meters. It rises 100 meters and makes 5 round trips. The fastest turnaround: 10 minutes and 10 seconds. The slowest: 12 minutes and 20 seconds. End time: 1 hour 44 minutes. Mountain walk 2 hours.
Friday: The mountain turns back and runs 550 meters from the mountain, rising 100 meters and making 5 round trips. The quickest turn-around is: 9 minutes and 55 seconds. The slowest: 10 minutes and 30 seconds. Hours: 1 hour and 40 minutes.
Sunday: Endurance Bike (indoor) 3 hours
Strength: 15 (total 25 levels)
Pulse: Controls between 135 and 145 times per minute.
The first hour of riding: 18,15 kilometers, consumption: 705 calories.
The second hour of riding: 19, 33 kilometers, consumption: 724 calories.
The third hour of riding: 18,13 kilometers, consumption: 634 calories.
Total ride: 55, 61 km, 2063 calories.
Fourth, strength training
Tuesday: Strength Training:
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 | 1 minute |
| 2 | Pull-ups | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 4 groups, 4-8 times | 1 minute |
| 3 | Supine | Pectoralis major, anterior deltoid, triceps | Upper, 3 groups, 8 - 12 times, 3 groups, 8 - 12 times, 3 groups, 8 - 12 times | 1 minute 1 minute 1 minute |
| 4 | Dumbbell flying bird | Pectoralis major and anterior deltoid muscle | 3 groups, 8 - 12 times | 1 minute |
| 5 | Sitting rowing | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 4 groups, 6-10 times | 1 minute |
| 6 | Leaning on a dumbbell | Latissimus dorsi, shoulders, posterior deltoid, biceps brachii | 4 groups, 6-10 times | 1 minute |
| 7 | Shoulder press | Front deltoid, inner deltoid, triceps | 3 groups, 10 - 12 times | 1 minute |
| 8 | Rear triangle boating | Posterior deltoid, upper trapezius, biceps brachii | 3 groups, 10 - 12 times | 1 minute |
| 9 | Straight arm pull down | Latissimus dorsi, posterior deltoid, middle trapezius | 3 groups, 8 - 12 times | 1 minute |
| 10 | Dumbbell side lift | Mid deltoid, anterior deltoid, supraspinatus muscle | 3 groups, 10 - 12 times | 1 minute |
| 11 | Shoulder rotation | Shoulder muscle | 3 groups, 8 - 12 times | 30 seconds |
| 12 | Outer shoulder rotation | Infertile muscle, small garden muscle | 3 groups, 8 - 12 times | 30 seconds |
| 13 | Back training | Standing ridge, deep muscle muscles | 4 groups, 8 - 12 times | 1 minute |
| 14 | Abdominal training | Rectus abdominis, abdominal medial muscle | 4 groups, 8 - 12 times | 1 minute |
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