集体检指标，更年期，健身，饮食为一体的计划 - 2025年5月4日北美华人网存档

大约 2 个月

楼主 (北美华人网)

年纪到了，不服不行 :( 曾经稍微控控饮食，多走走路就能还可以勉强看的体重，一路向北。伴随而来的还有一路高升的体检指标。。。鲜花里有人提到最美好的时光是50-55 ，可后面的日子呢？今年的春节在泰康往返一月，看着曾经的叱诧风云人物不禁唏嘘，在这里唯一还能比较的只剩自主行走，拄拐前行，还是被推轮椅。照顾好自己才是对所有人的负责。算是有感而发吧，也是对自己的一个督促(05/19 -170)。

Beginner Free Weight Training Plan This 3-day-per-week dumbbell workout plan is designed for beginners to build strength and muscle. Each session takes ~45–60 minutes, focusing on compound movements for efficiency and functional strength. Perform workouts on non-consecutive days (e.g., Monday, Wednesday, Friday) with at least one rest day between sessions. Use adjustable dumbbells if possible, selecting a weight that challenges you for the last 2–3 reps of each set while maintaining proper form. General Guidelines Warm-Up (5–10 min): Light cardio (e.g., jumping jacks, brisk walking) for 3–5 min, followed by dynamic stretches (e.g., arm circles, leg swings) and 1–2 sets of bodyweight exercises (e.g., 10 squats, 10 push-ups) with no weight. Reps & Sets: Aim for 3 sets of 10–12 reps per exercise unless noted. Rest 60–90 seconds between sets. Progressive Overload: Increase weight slightly (e.g., 2.5–5 lbs) or add 1–2 reps when 12 reps feel manageable with good form. Cool-Down (5 min): Static stretches for major muscle groups (e.g., hamstrings, quads, chest, shoulders). Form First: Start with lighter weights to master technique. Record yourself or ask a trainer to check form if possible.
Workout Schedule Day 1: Full-Body Push Focus (Chest, Shoulders, Triceps, Quads) Day 2: Rest or light activity (e.g., walking, yoga) Day 3: Full-Body Pull Focus (Back, Biceps, Hamstrings) Day 4: Rest or light activity Day 5: Full-Body Mixed (Core, Legs, Total Body) Day 6 & 7: Rest or light cardio (e.g., 20–30 min walking) Day 1: Push Focus Dumbbell Bench Press (Chest, Triceps) Dumbbell Overhead Press (Shoulders, Triceps) Dumbbell Squat (Quads, Glutes) Dumbbell Tricep Kickback (Triceps) Plank (Core) – 3 sets of 20–30 seconds Day 3: Pull Focus Dumbbell Bent-Over Row (Back, Biceps) Dumbbell Deadlift (Hamstrings, Glutes, Lower Back) Dumbbell Bicep Curl (Biceps) Dumbbell Rear Delt Fly (Upper Back, Shoulders) Side Plank (Core) – 3 sets of 15–20 seconds per side Day 5: Mixed Focus Dumbbell Goblet Squat (Quads, Glutes, Core) Dumbbell Single-Arm Row (Back, Biceps) – 3 sets of 10–12 per arm Dumbbell Floor Press (Chest, Triceps) Dumbbell Lunge (Quads, Glutes) – 3 sets of 10–12 per leg Dumbbell Russian Twist (Core) – 3 sets of 20 reps (10 per side) Progression Tips Weeks 1–4: Focus on form, use moderate weights, aim for 10–12 reps. Weeks 5–8: Increase weight slightly if 12 reps are easy, or aim for 12–15 reps. Weeks 9–12: Add a 4th set for 1–2 exercises per session or increase weight further. After 12 Weeks: Take a 1-week deload (lighter weights, fewer sets), then consider a new plan with more exercises or a split routine (e.g., upper/lower body).