1, jump in place for 3 minutes+sit-ups (mainly for abdominal muscles) 1 min.
2. Jump in place for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3. Jump in place for 3 minutes+push-ups (mainly for chest muscles) 1 minute.
4. Jump in place for 3 minutes+supine leg lift (mainly for abdominal muscles) 1 minute.
5. Jump in place for 3 minutes+squat with unarmed arrows (mainly to exercise leg muscles) 1 minute.
6. Jump in place for 3 minutes+plate support (mainly for abdominal muscles) 1 minute.
7. Jump in place for 3 minutes+push on the reverse flexion and extension (mainly to exercise the triceps brachii) 1 minute.
8. Jump in place for 3 minutes+sit with your legs closed (mainly exercise abdominal muscles) 1 minute.
9. Jump in place for 3 minutes+bend your knees on your back and lift your hips (mainly to exercise your lower back muscles) 1 minute.
10, jump in place for 3 minutes+supine knees and legs (mainly for abdominal muscles) 1 min.
1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.
2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.
3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.
4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.
PS: Search "How to lose belly fat-sports knowledge-Baidu experience" to find action pictures.
After losing a lot of fat, exercise your muscles as follows:
First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Warm up for 10 minutes before doing the following exercises, and then you can run.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups (try to do more than 10).
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Abdominal muscles are practiced about three times a week.
Is to practice the cycle of three days off.