One: Aerobic Training Plan (Reference): Treadmill or Elliptical Machine
3-4 times a week. 40-50 minutes each time. The distance is 3-5 kilometers. Heart rate.
Control at 220 years old by 60-70%
Two: Strength Training Plan (Reference)
1. Treadmill jogging 10 minutes.
Step 2 Stretch the stretcher
The first leg training day
Smith's Half Squat: 15-20RM (times) x3 group (rest between groups for 60-90 seconds)
Leg lifts in sitting position 15-20RM
Leg flexion and extension 15-20RM
Leg bending 15-20RM
The next day chest and shoulder training.
The horizontal barbell press 15-20RM (times) x3 group.
Tilt dumbbell push upwards 15-20RM
Rising dumbbell bird 15-20RM
Sitting dumbbell lifter 15-20RM
Standing dumbbell side lift 15-20RM
On the third day, I returned to training day.
Rowing 15-20RM (times) x3 group
Neck Front Pull-Down 15-20RM
Sitting rowing equipment 15-20RM
The bird behind the dumbbell 15-20RM
The fourth day of arm training day
Sit in dumbbell and bend alternately 15-20RM (times) x3 group.
E-Z bar barbell bending 15-20RM
Tensile bending 15-20RM
Sitting on dumbbell neck and back arm flexion and extension 15-20RM
Rope down 15-20RM
Day 5 Abdominal Training Day
Sit-ups 15-20RM (times) x3
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
(You can also practice all parts at once, choose an action for each part, and do 20 cycles of training for each action! ! ! )
Three: diet plan to reduce fat and increase muscle reference:
Breakfast: 250ml milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
Extra meal: a banana
Lunch: staple food 200g, meat 150g, vegetables 150g, and appropriate amount of fruit.
15: 00 Taking protein powder (20g of animal protein powder, normal temperature milk or normal temperature water) before training can appropriately increase the level of amino acids in blood and prevent muscle decomposition during training.
train
17:30 after training, taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.
Dinner 18: 30, staple food 200g, meat 200g, vegetables 150g, and appropriate amount of fruit.
Meal at 20:30, one fruit, two pieces of bread and three egg whites.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Borrowing flowers to offer Buddha The original source of this article: Love can really fly | level 7