June is the official punch-in record, with a total of 22 days of fitness. This means that I'm only lazy 1 day except that my period is suspended for seven days. I am satisfied with the result.
The training in June is mainly vest line training and squat.
1, the vest line has developed 20 times.
This is a keep course, 17 groups, each time 12 minutes. Choose this course, first, I really want to lose some waist and abdomen meat; Second, the course time is short, which is conducive to persistence; Third, it consumes 87 calories, which is more than training many times at the same time.
From the initial ignorant control video practice, I can clearly feel the essentials of "abdominal exertion" now; From finding it easy to push backward, I can feel how it drives abdominal movement now; When you come from Sicily, it's hard to roll up and touch your knees. Now you can drive yourself up through your abdomen. After more than 20 days of training, I have made some progress.
2. Squat 20 times
80 at a time and 40 at a time. 1 make two groups. Squat takes the shortest time, and it can be completed in less than 5 minutes by simply stretching 80 groups. After remembering the essentials of action, there is no need to train for tutorials or videos.
3. Run for 4 times
Run 3-4 kilometers at a time. A few months before that, I once ran on the treadmill in the company gym for 5 kilometers several times, at least completely. But the company gym moved to a newly renovated house and didn't want to wash formaldehyde. So this month's running is only arranged on weekend mornings, running around the community. Only then did I find that running outdoors is much more tiring than running on the treadmill. Every time you run 3 kilometers, you are exhausted.
In the last two times, I began to try keep's segmented running and advanced fat burning (K3) training. I used jogging → running → jogging → running alternately. A sound will remind you how to breathe and how to adjust your pace. Similar to the method introduced in a book I read before, 13 weeks in love with running, it can help us gradually adapt to the pace of running. K3 training, the whole distance of 4 kilometers, is still very tiring for me, but I believe that when I accumulate a certain amount of running and get used to the rhythm of running, my heart and lung function will gradually improve.
I don't run many times. On the one hand, I only feel tired and paralyzed during running, so I don't like running. On the other hand, the running time is not well arranged. I don't want to get up early when running in the morning, and I don't want to wash my hair when running at night. In short, lazy cancer is at work.
Although I don't like running, I still have to run at least 1 time a week. At least after running, I have the illusion that fat is burning under sweat. Allow me to indulge myself, although I know I don't have enough time to run, but the water loss is not yet time to burn fat. (stand hand. jpg)
4. Leg plasticity 1 times
Only 1 time. After practicing the vest line at the weekend, I added 1 time leg plasticity. You can feel the pain in your legs and hips after practice, which shows that it is effective. So I decided to include it in the training plan in July.
Tips:
After working out every day, I will record the fitness data in my notebook. If I don't finish the squat or vest formation that day, I will draw an "X". Although it's only a small mark, drawing an "X" means I didn't stick to it. So the idea of drawing less "X" can also urge me to keep exercising.
The main purpose of training is to reduce fat plasticity, so compare the training results this month.
1, weight
There seems to be something wrong with the weighing scale I bought, which is different from the weight I said in my physical examination. But it is roughly estimated that it has lost about 2-3 pounds.
2. Environment
Measured data in July this morning 1, compared with June 2nd:
Lower leg girth decreased by 0.7cm；; The thigh circumference is basically unchanged; Waist circumference decreased1.7 cm; ; Hip circumference decreased by1.2cm..
In June, I mainly trained my waist and buttocks. From the data point of view, these two items are also the most reduced. As for the calf circumference reduced by 0.7cm, I am also a little confused. I don't know why, but I'm still happy.
Compared with many people, my 1 month data change is really too small. Although I know it's better to go to the gym and ask for personal education, I'm worried that I can't stick to it, so I hope I can get into the habit of fitness first and make some continuous changes. In the long run, it may be faster to take it slowly.
Give priority to the formation of vest line and leg plasticity. After training, add several groups of squats or hip bridges. Compared with June, we will practice leg plasticity. As for running, as in June, I don't want to force it for the time being, but I still plan to use the weekend to run.
In July, do you want to work out together?
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