From the first day of training, cycle in the following order:
Day 1: Chest exercises
Training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you can do it less than 8 times, it means that the load is too heavy and too light, which needs to be adjusted, so I won't go into details later)-> 2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)-> 3. One week: Sleeping birds (four groups); Once every two weeks: chest clamping (four groups)
The next day: practice your back
Training plan: 1. One week: neck pull-ups (aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)-> 2. One week: rowing in a standing position (load, four groups); Biweekly: hard painting (heavy, four groups)-> 3. One week: chest pull (four groups); Biweekly: Shrugging (four groups)
Day 3: Exercise your legs.
Training plan: 1. Squat (more than twice the weight, four groups)-> 2. Prone leg bending (not less than 1/2 weight, four groups)-> Step 3 stand up (group 4)
Day 4: Practice the triceps brachii.
Training plan: 1. Narrow bench press (heavy, four groups)-> 2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3. Flexion and extension of prone arm (four groups)
Day 5: Practice biceps brachii
Training plan: 1. Vertical arm bending (load, four groups)-> 2. One cycle: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3. One week: bar (four groups); Biweekly: Pastor chairs with bent arms (four groups)
Day 6: Shoulder Training
Training plan: 1. Anterior cervical compression (four groups)->; 2. Neck and back push (four groups)-> 3. Standing birds (four groups)-> 4. Tilted birds (four groups)
Day 7: Reduce fat
Training plan: 1. Sit-ups (six groups)-> 2. supine leg lifts (six groups)-> 3. Jogging (30 minutes without slowing down at medium speed)
According to the above training plan, every seven days is a cycle, and you can rest for two days every seven days. Of course, you can take a day off for four days, but the training order can't be disrupted. You can train for 60-90 minutes every day, and the initial weight and strength can be reduced, but you must make a breakthrough at every stage every day. The rest time between each training action group should not exceed one and a half minutes, generally one minute is the most appropriate, and you can rest for 2-3 minutes by hitting a heavy object. If you keep training like this, you will see the effect in a week, and the progress will slow down after one month. Stick to it for one year, and you can basically reach the satisfaction of the landlord.
Walk 5000 steps every day!
Jogging, sit-ups, hula hoop
More contact,
Soak your feet!
The key is to form good habits and stick to them!
Losing weight is a long process!
Diet pills, dieting to lose weight is not good, it hurts the body! No need!
Form good habits!
Losing weight is a long-term process, step by step!
Eat well in the morning, eat well in the middle, eat less at night, and don't snack.
Lose weight by yourself
Exercise, don't give up
Balanced nutrition, no partial eclipse
Live a regular life and have a good sleep.
Perseverance determines success.
Good luck!