Seeing this photo, can everyone see that she is 50 years old?
Liu Yelin began to exercise at the age of 30. Running, fighting, equipment training, rope throwing, tire turning and unarmed self-esteem training are all her regular exercises. After more than 20 years of persistence, her beauty and temperament were exchanged for sweat. The only side effect of fitness is that you can't grow old with your peers. This sentence was perfectly interpreted by her.
It's still the old rule to eat even the army. Say less that parallel imports only come to dry goods. Let's take out our notebooks and carefully write down the secret of frozen age shared by this fitness goddess!
First, for friends who want to lose weight, do 300 minutes of aerobic exercise every week, and for friends who want to gain muscle, do 150 minutes of aerobic exercise every week;
Second, don't just run. Simple high-intensity running will produce a lot of free radicals and accelerate the aging of the body. It can be combined with some high-intensity training programs, such as Hiit, tabata, CrossFit, etc.
Third, if you want to lose weight, don't eat too little, just reduce the total amount by 10~20% than usual;
Fourth, ensure adequate sleep, don't stay up late, and don't be too single in exercise;
5. Fitness is based on years. If you persevere, you can see the effect. Don't fish for three days and dry the net for two days.
It's not over yet. This is the girl's fitness week plan shared by the goddess, for you who need it:
Warm up and take a brisk walk 15 minutes.
Dumbbell bench press three groups, intermittent 120s.
Group 1: 3 kg, 20 times.
Group 2: 5 pounds, 15 times.
The third group: 10 lb, 6~ 10 times.
Dumbbell bird group 3, intermittent 120s.
Group 1: 3 lbs, 15 times.
Group 2: 5 pounds, 15 times.
Group 3: 3 pounds, exhausted.
Knee push-ups in two groups, intermittent 180
1 group: medium weight, exhausted.
Group 2: medium weight, exhausted.
Warm-up walk 15 minutes, press shoulders, lower back, turn around and expand chest for 30 seconds each.
Sit down for three groups, intermittent 120s.
1 group: insert the bolt into the first grid for 20 times.
Group 2: Insert the pin into the second grid, 5 times.
The third group: the third grid plug, 6~ 10 times.
Three groups of rowing in sitting position, intermittent 120s.
Group 1: insert the bolt into the first grid 20 times.
Group 2: Insert the bolt into the second grid, 15 times.
Group III: Insert the bolt into the third grid, 12 times.
Warm-up walk 15 minutes.
Hands dumbbell bending -3 groups. The first group: 3 kg, 20 times. Rest for 2 minutes; Group 2: 5 kg, 15 times. Rest for 2 minutes; The third group: 10 kg, 10 times (if you can't do it, change it to 5 kg and bend until you are exhausted)
The flexion and extension of one arm at the back of the neck can be divided into one group and two groups, with an interval of 120s.
Group 1: 3 lbs, 15 times.
The second group: 5 kg, 10 times or exhausted.
Hammer bending group 3, intermittent 120s.
The first group: exhausted.
Group 2: Exhausted
The third group: exhausted.
Jog for 60 minutes at a speed of 6-8 minutes per kilometer.
Warm-up walk 15 minutes, squat 20 times with bare hands and wrap your knees around for 60 seconds.
Three groups of barbell squats, intermittent 180
1 group: empty pole, 12 times.
Group 2: add 5 kg barbell tablets, 8~ 12 times.
Group 3: add 5 kg barbell tablets, 6~ 10 times.
Leg flexion and extension group 3, intermittent 120s.
1 group: lightest weight, 15 times.
The second group: the second light weight, 15 times.
The third group: lose weight and be exhausted.
Gluteal bridge 3 groups, each group 60 s.
Warm-up walk 15 minutes to warm up rotator cuff muscles.
Sit on a dumbbell and press three groups intermittently 120s.
Group 1: 3 kg, 20 times.
Group 2: 5 pounds, 15 times.
The third group: 10 lb, 10 times.
Hell dumbbells lift three groups horizontally without intermission.
Group 1: 3 lbs, 15 times.
Group 2: 5 pounds, 15 times.
The third group: 3 kg, exhausted.
Before the two groups, lift dumbbells horizontally with an interval of 120s.
Group 1: exhausted.
Group 2: Exhausted
Hold a group on the static side for 60s.
Keep exercising for two weeks and get better yourself!
Dear friends, * * * encourage.