I hope you finish reading the weight loss plan I specially arranged for you, and I hope you can adopt and stick to the training, and the effect is remarkable!
PS: I only copy my own! ※! Or a puppy! ※
★ Note that the following exercise intensity decreases by 40% at the initial stage (1 week) and increases by 10% every week thereafter. You can train at this intensity in a month! Be strict with yourself and you will become a muscular person in 1 year.
Training plan: A+ 1+2+6+B is one day, A+3+4+6+B is one day, and A+5+6+7+B is one day (please exercise in the above order).
Every time I go to the gym:
Answer: Run for 20 minutes first (if you can't stick to it at first, you can run while walking, which is "time-consuming and fat-consuming")
chest
1: barbell chest push: the maximum weight of each group 12- 14, one ***5 groups; (Because I want to lose fat, I take many measures.)
1: dumbbell bird: the maximum weight of each group 10- 12, a group of * * * 4;
1: Hummer chairs (generally available in gyms): the maximum weight of each group 12- 14, a group of ***3.
Ertou
2. Dumbbell bending: The weight of each group is 12- 14, and there are 5 groups in total (don't shake your body hard).
2. Barbell bending: the weight of each group is 10- 12, and there are 4 groups in total (do not shake your body forcibly).
hardworking
3. Pull-ups (gyms generally have pull-ups with boosters), and the weight of boosters can be extended by 8- 10 in each group, totaling 6 groups.
3. Pull down the instrument cluster, 4 groups in each group, weight 10- 12.
3: Rowing in a sitting position (you can learn about it by going to the gym). The weight of each group is 10- 12, 4 groups.
Santou
4. Flexion and extension of barbell arm: the weight of each group is 10- 12, a total of 5 groups.
4. Flexion and extension of dumbbell single arm: weight of each group 10- 12, 3 groups for each arm.
4: Press down the gantry (you can learn about it when you go to the gym), and the weight of each group is 10- 12, 4 groups.
shoulder
5. Weight of barbell free sitting (front and back of neck) per group 10- 12, the first four groups and the last four groups.
5. Free press for dumbbell sitting posture: weight of each group 10- 12, 4 groups.
5. Dumbbell-standing bird (side lift): weight of each group 10- 12, 3 groups.
5. Dumbbell bird (front horizontal lift): weight of each group 10- 12, 3 groups.
Abdomen:
6. Adjust the stand of sit-ups below the feet, and go to the gym for a total of 65,438+000, with no limit on the number of groups, but you must be exhausted (continue to supplement later).
The abdomen is closed at 6: 60, and there is no limit to the number of groups, but it must be exhausted (to be added later).
leg
7. Barbell Squat: No load (dangerous action) is required, as long as the load is OK, and each group squats to exhaustion. A total of 100 people go to the gym every time, and the number of groups is not limited.
7. Equipment kick: total 100, with no limit on the number of groups.
rope skipping
B: 100/ group, 400-600 in total.
Change your eating habits: eggs and milk are essential. According to the above exercise method, use at least 2 eggs and 500mg of milk every day. Eat pasta with potatoes, chicken, beef, mutton, fish and soybeans.
Don't believe in private education. The minimum hourly charge is 100. I won't tell you anything serious. I applaud when I see what you have done. Cheating money is a fool's trick and trying is completely wrong! ※! ※
Protein powder should be eaten at least 6 months later to see the effect. If you don't practice hard, the protein powder you eat can't be absorbed, and it will hurt your kidneys! Now I eat a spoonful every time I finish practicing and rinse it with milk.
If you have time to communicate with members, you can learn a lot. Persistence is victory! Come on, friend!