1, Day 1: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms.
Chest and back bench press 1 ~ 2 groups warm-up dumbbell bench press 20RM×3 dumbbell flying bird 20RM×3 butterfly swimming machine (or cross chest clips) 20RM×3 Roman chair standing up (or hard pulling) 20RM×3 barbell rowing 30RM×3 sitting posture rowing (or one-arm dumbbell rowing) 20RM×3.
2. The next day: leg, hip and aerobic squats for 30 times, warm-up squats for 30RM×3 lunges for 25RM×3, heel lifts for 20RM×3, leg swings for 25RM×3, and running for 30 ~ 40 minutes. Key points: Don't use heavy weights, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart.
3. Day 3: Abdominal and aerobic warm-up leg sit-ups (or bench legs) 30RM×3 support leg lifts (or sitting leg lifts) 25RM×3 support leg lifts (or sitting leg lifts) 25RM×6 (left and right three groups) run for 30 ~ 40 minutes under load. Key points: move as slowly as possible and use abdominal muscles to exert strength. Don't rest too long between groups, and do relaxation and stretching exercises after training.
4. Day 4: Chest arm bench press 1 ~ 2 group hot body bench press 20RM×3 upward sloping bird 20RM×3 butterfly machine (or cross chest clip) 20RM×3 shoulder press 25RM×3 double head bending 25RM×3 single arm neck and back arm flexion and extension 20RM×3 Key points: Do more stretching of arm muscles after training.
5. Day 5: Aerobics+Equipment Exercise. Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Aerobics generally refers to mass sports such as boxing, barbell and aerobics in the gym, which is suitable for practice at all ages.
6, the sixth day: running+equipment exercise. This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, it is best to control the running time between 45 and 60 minutes. The equipment movement is aimed at a certain part of the body to lose weight, such as thin thighs.
7. Day 7:? Aerobic exercise. You can swim, jog, do aerobics, dance, play tennis and badminton. These are all safe and effective ways to lose weight. Generally speaking, the more you exercise, the longer you exercise, and the more sugar and fat you consume.
Weight loss benefits
1, promote metabolism: Exercise can restore the regulation of metabolism, stimulate body functions, consume excess fat, and then promote fat metabolism.
2. Prevention of fat formation: muscle exercise increases the utilization rate of free fatty acids and glucose in blood, and makes fat cells contract and thin; On the other hand, excess sugar is consumed and cannot be converted into fat, which reduces the formation of fat.
3. Improve the cardiovascular system: Exercise helps to improve myocardial metabolism, improve the working ability of myocardium, enhance myocardial contractility, improve the adaptability of obese cardiovascular system to physical load, and reduce the cardiac load, thus improving the function of cardiovascular system.
4. Improve lung respiratory function: Exercise increases the strength of respiratory muscles, increases the range of chest activities and vital capacity, improves lung ventilation and ventilation functions, and accelerates gas exchange, which is conducive to more oxidation and combustion of excess fat.
5. Promote gastrointestinal peristalsis: Exercise can improve the regulating function of abdominal visceral activities, increase gastrointestinal peristalsis and its blood circulation, and reduce complications such as abdominal distension, constipation, varicose veins of lower limbs, hemorrhoids and drowsiness.
6, increase brain vitality: exercise adjusts the activity state of the cerebral cortex, makes the spirit full, and increases the confidence to overcome obesity.
Fitness is the most scientific and green way to lose weight. Exercise to lose weight means that obese people consume excess fat in the body through certain aerobic exercise, promote metabolism, and achieve the purpose of exercise to lose weight. The most common ways to lose weight are walking, swimming, jogging, aerobics, dancing, playing tennis, badminton, aerobic exercise and so on. You can also use slimming products containing dietary fiber to lose weight safely and effectively. Generally speaking, the more you exercise, the longer you exercise, and the more sugar and fat you consume.
1, where there is a city, there is a gym. In particular, working-class and white-collar workers have joined the fitness army for the purpose of fitness, body shaping and relaxation. Driven by huge interests, fitness clubs have mushroomed. However, incongruously, the quality of fitness instructors in major fitness venues across the country is uneven, and incidents of bodybuilders being injured due to improper practice also occur from time to time. Our reporter learned from the Sports Bureau that the State General Administration of Sport has started the national fitness coach market certification training, and the Vocational Skills Appraisal Bureau of the General Administration of Sport has entrusted vocational skills appraisal stations all over the country, and specially approved a number of training institutions to conduct pilot training for fitness coaches. For example, Shanghai Sport University, Beijing Sport University, Shanghai Ruixing Fitness College and other schools and training institutions have begun to standardize the training and management of fitness industry coaches! The brands mainly include: Ai Kang Treadmill, Laishibang Treadmill, Nordick, Anglo-American Treadmill, Vast Sports, Qiao Shan, Biaiqi and Power Space.
2. The hot demand for fitness courses directly leads to the shortage of fitness instructors. Fitness instructors in Beijing are very popular. In addition to coaching courses, the instructors in this training center have to go to major gymnasiums in Beijing and take membership courses every day. Some well-known coaches often "hang out" among major fitness clubs, which has become a common sight in the industry. "In addition to class time, they can't see the teacher and have to go to other gymnasiums for classes. It's all timed, "a member who runs card studies in the club told reporters.
3. The fitness instructor took office, which directly led to the injury caused by improper fitness. From fitness enthusiasts to professional fitness instructors, in addition to advanced junior high school skills, they also need to have coaching qualities such as theory, first aid and nutrition knowledge. If the coach is not up to standard, the member will hurt his back, waist and neck. Because of improper movements or mistakes in practice.
Besides going to health clubs and health centers, if you want to exercise, you have some other options. Youth activity centers are often well-equipped and much cheaper than commercial places. Primary and secondary schools and colleges and universities generally provide spacious fitness venues, and some colleges and universities also provide training courses at night. Of course, you can practice at home at any time, but lack of space may be a problem. If the weather is fine, you can practice in the community garden.