Hiit training is related to you. Baidu takes this as the keynote here 15~20 minutes of comprehensive training, getting up early before eating or after equipment strength training (I won't say the principle, as long as you know that physical training after strength training is much better than direct or even double).
500m warm up, then 40s run 10s jog 6 6~ 10/0s squat high-five jump 40s run 10s jog 10s push-up run 40s run10s jog 20 sit-ups (just like push-ups, just sit down once and breathe 2. According to you, this is a cycle. Be able to rotate 4~6 groups and rest within 30s (if you can't move 3 groups, the rest of the physical strength of 3 groups will be consumed by jogging, so don't blindly lengthen the rest time to make up for the fourth group).
It is true that you can't gain muscle during the fat-reducing stage, but you can still do equipment training. Just add all the 12rm of the following scheme to 20~25rm (that is, reduce the weight and increase the number of groups).
Because you want to lose fat, you should continue to use muscles to output energy, so don't tear a lot of muscle fibers (the diet control in the fat-reducing stage is not supplemented with enough nutrition). Don't be completely exhausted in each group (if you are tired, you can stop resting and move on to the next group, which is just the opposite of muscle gain).
When the body fat is reduced to 10~ 12%, the reduction will be very slow through routine training. At this time, you will enter the muscle training session. Only a large number of muscles can bring a strong enough metabolism, and then reducing fat can get twice the result with half the effort (there is a very vivid term-brushing fat)
In terms of equipment, in the following order, 45~60 minutes of effective and solid exercise every day is enough.
Boating with two barbells for 6~ 10×5rm to reduce weight. Draw it again with one arm of the dumbbell and it will be 12×5rm. Pull down with a stretcher is 10~ 15×4rm (pull-ups are also acceptable).
Rest 10 minute, warm up with double-headed training hammer. Two groups of barbells bend 6~8×5rm, dumbbells bend 6~ 10×6rm alternately (the weight can be reduced twice in the middle), and the reclining plate bends 8~ 12×4rm and bends 30× 1rm intensively.
Ps: According to the cycle of practicing five times a week and resting twice, two heads are either with three heads or with the back, but the combination efficiency of three heads and chest is obviously the highest. It's not suitable for beginners to pull two heads alone for one day, so it's stuffed in the back here.
Chest, three heads, two groups, push-ups and warm-up barbells, bench press, 5×5rm dumbbells, up-and-down oblique bench press, 10×3rm dumbbells, flying birds, 12×4rm French bends, 12×4rm (even if butterfly swimming has a chest clip and a dragon door frame).
Triceps training parallel bars arm flexion and extension without rest. Several 3 groups (try your best) pullups on the chest 10×4rm dumbbell neck back arm flexion and extension 12×3rm arm flexion and extension 15×3rm.
Ps: Three heads can be a double-headed super group, but obviously you can't do shoulder training after practicing your arms (the dumbbell arm that was easy can't be straightened before flattening), so the combination of chest and three heads is more suitable in the initial stage.
Leg flexion and extension in 5×5rm sitting position 10×5rm standing position and heel lifting (barbell load) 10×5rm 20×3rm.
Ps: This day seems to be the least, but it is actually the most intense. Now you are weak. After you can squat twice your weight, do 90% 1 00%1100% intensity1group every time. The thigh is different from other parts. If you turn around with Wade's 12rm,
Shoulder and forearm barbell lift 8~ 12×3rm dumbbell side lift 10~ 15×3rm bending dumbbell lift 8~ 12×3rm dumbbell front lift/kloc-0 ~15× 3rm standing barbell.
Take a 5-minute break and do forearm training. Forearm Lift 10×3rm 20×3rm Backhand Barbell Bending (Lightweight) 15×5rm
Ps: Barbell pressing needs the strength of triceps. If the three heads are really tired, simply don't do it or postpone it for a day, because bench press will definitely help shoulder training and should not be close to the chest.
Waist+Abdominal Barbell Hard Pulling 5×5rm Barbell Straight Leg Hard Pulling 10×3rm Prone Leg Flexion and Extension 10~ 15×5rm
After 5 minutes of self-cultivation, several× 3 inclined sit-ups (the last group must be completely exhausted), flat weight-bearing sit-ups 20×3rm inclined plate sit-ups 10~20s×3 groups (installed if it can persist for 25s).
Ps: Some people say that abdominal muscles can be practiced every day, but the recovery is not enough. The growth effect will not be better than three days of solid practice. If you are not tired, you can keep coming every day. ...