1, gym weight loss schedule
Monday: equipment exercise+running
This is the most common way to lose weight in the gym. Equipment exercise is to lose weight for a certain part of the body. For example, you can practice spinning with thin thighs. Running on the treadmill is to quickly consume body heat and burn body fat. Running for 40-60 minutes is the best way to burn fat.
2. Tuesday: Instrument Exercise+Aerobic Exercise
Aerobics is a fitness program such as barbell, aerobics, weight-loss exercises and boxing exercises. And it is also an aerobic exercise. Exercise intensity and fat burning effect are not weaker than running, aerobics adds some fun, and it is not as boring as running.
3. Wednesday: rest
This day's rest just means that you don't have to do too intense fitness programs, you can do some relatively low-intensity sports, such as race walking and brisk walking, or you can do simple yoga at home or in the gym, which will help you relax your muscles two days before you lose weight, give your body a certain rest, and also help you to have a good state to implement the fitness and weight loss plan in the future.
4. Thursday: spinning bike
Spinning bike is one of the aerobic exercises that consume a lot of calories because of its relatively high exercise intensity. Cycling for about 45 minutes can consume 400-500 calories, which has a good fat burning effect. And rotating with dynamic music can make people relax and enjoy the process of this sport better.
5, Friday: high temperature yoga+jogging
High-temperature yoga can help improve the body's metabolism and accelerate the burning of fat, but because the exercise intensity is moderate, you can jog on the treadmill after a period of high-temperature yoga to burn body fat better.
6. Saturday: rest
Like Wednesday, it is also to give the body a certain rest and give all parts of the body and muscles a buffer time.
7. Sunday: Let's go.
Walking fast on the treadmill is a gentle way of fitness, which not only does not cause too much burden on cardiopulmonary function, but also shapes the body lines. After walking for 40 minutes, you can burn fat.
8, women's fitness and weight loss schedule
Day 1: Exercise your chest muscles.
You can exercise your chest muscles on the first day, and you can choose dumbbells as a fitness program. In the multi-group movements of dumbbells, we should do three movements: upward inclined dumbbell push, flat barbell push and flat dumbbell bird. Each movement should be done in four groups with 20 movements in each group. We should not exceed this amount of exercise and cause muscle damage.
These three movements can make the chest muscles firm and help women's breasts shape lines.
9. The next day: reduce back fat.
There are also many girls who are squatting because of too much back fat. To lose back fat through fitness, you need to exercise your back muscles first.
First, do 20 bending barbell rowing movements and do five groups; Then arrange 20 one-arm dumbbells to make 4 groups; Finally, the straight arm is pressed down, with 20 in each group and 3 groups.
10, Day 3: Exercise shoulder muscles.
Girls should not ignore the weight loss of the shoulder position. If there is too much fat on the shoulder, it will also affect the figure line.
Exercise shoulder muscles: lift the barbell neck forward, bend the bird, and lift the dumbbell forward with one arm. Do 4 groups for each movement, with 20 in each group.
1 1 Day 4: Exercise arm muscles.
Girls' arms are prone to local obesity, such as butterfly sleeve and Kirin arms. If you want to lose fat on your arm, you can do barbells to exercise your arm muscles, which will make your arm muscles stronger and reduce fat.
20 alternating bends with barbell, totally 4 groups; Then, put your hands across your head and slowly hang down to your neck until the occipital neck stops. Keep your hands and elbows facing the ceiling with maximum strength, and do 10 times continuously for 5 seconds each time.
12, Day 5: Reduce leg fat.
Leg obesity problems that girls are prone to, such as radish legs, small thick legs and elephant legs, have all appeared in girls. If you want to lose these leg fats, you can squat freely, stand up 50 times, do 3 groups, and have a rest in the middle; Then do 35 frog jumps, twice.
13, Day 6: Reduce waist and abdomen fat.
For sedentary working women, the most common thing is a small belly. Therefore, if you want to solve this problem in fitness and weight loss, you can use three groups of sitting instruments, 20 in each group; Both groups were in supine position and standing position; Try your best to carry out two groups of lateral abdominal rolls; Three groups of side kick dumbbell bending were performed continuously, with 20 in each group.
14 Day 7: Rest
After 6 days of fitness and weight loss, the muscles are in a state of tension for a long time and need to be relaxed. But we should also pay attention to ensuring a reasonable diet on this day to prevent the weight loss effect from rebounding.
15, Men's Fitness and Weight Loss Schedule
For men, the most important thing to lose weight in the gym is to gain muscle and achieve the effect of reducing fat in the process of gaining muscle.
Day 1: Exercise chest muscles+abdominal muscles+triceps brachii
1, first hot run 1 km.
2, exercise chest muscles: the following two programs can be rotated.
Scheme 1: 4-6 groups of flat barbell bench press, each group is 8-12; 4-6 groups of supine birds, each group16-20; 4-6 groups of flat dumbbell bench press, each group 12- 16.
Scheme 2: 4-6 groups of barbell bench press, each group is 8-12; 4-6 groups of supine birds, each group 16-20 birds; 4-6 groups of upward inclined dumbbell bench press, each group 12- 16.
Step 3 exercise abdominal muscles
Chest muscles are pushed wide, the hand distance is greater than the shoulder width, and the elbows are open. When sinking, the barbell should be located close to the chest head, with the lowest point touching the chest or 1-2cm higher than the chest, depending on the range of motion of your joints. Dumbbell bench press dumbbell should be placed at the lowest point when sinking, which has obtained the maximum stimulation; The distance between the hands of the narrow barbell bench press is less than or equal to the shoulder width, not too narrow, and the elbows are always clamped; The arm of the narrow grip parallel bars should be bent and straight, not to the lowest point, but to the highest point.
4. Exercise triceps brachii: Exercise triceps brachii can also be rotated according to the following two schemes.
Scheme 1: 4-6 groups of narrow-distance barbell bench press, each group is 8-12; Press down 4-6 groups of gantry V-bars, each group16-20; Bend over 4-6 groups of dumbbell arms, each group 12- 16.
Scheme 2: Smith bench press 4-6 groups, each group 8-12; Supine arm flexion and extension 4-6 groups, each group12-16; 4-6 groups of parallel bars with narrow grip flexion and extension, each group 12- 16.
16, the second day: exercise back muscles+biceps brachii+abdominal muscles.
1, hot run 1 km
2. Exercise abdominal muscles
Pay attention to keep the upper body straight when pulling down the rear puller, and don't pull down the back for the weight that can't be pulled down; Barbell bending and other actions also pay attention to locking the body and elbow joint, only the forearm is doing exercise, so weight control is very important. Remember not to bend over when rowing with a barbell, keep your back straight and hold your chest out. Once the movement is deformed, change the weight immediately, and it can't be empty, otherwise it is easy to get hurt.
3. Exercise back muscles: The following two programs can be rotated once a week.
Scheme 1: Pull down 4-6 groups and then pull them back, each group is 8- 12 (if you can do pull-ups, change the odd weeks into wide grip pull-ups, the number of groups is the same as above); 4-6 groups of leg bending and hard pulling, with no more than 6 in each group; Bend over and lift dumbbells with one arm to paddle 4-6
Groups, each group12-16; The barbell bends down and strokes 4-6 groups, each group is 8- 12.
Scheme 2: Pull down 4-6 groups of boomers, each with 8-12; 4-6 groups of loaded goats stand up, each group12-16; The barbell bends down to draw 4-6 groups, each group is 8-12; Row in 4-6 groups, each group 12- 16.
4. Exercise biceps brachii
6-8 groups of standing barbells bend, each group is 8-12; 4-6 groups of standing dumbbells hammer alternately, each group12-16; 4-6 groups of standing dumbbells are lifted alternately, each group is 8- 12.
17, the third day: exercise deltoid+abdominal muscles.
1, warm-up run 1 km
2. Exercise deltoid muscle: The following two programs can be rotated once a week.
Scheme 1: 4-6 groups of dumbbell shoulder push in sitting position, 8-12 in each group; 4-6 groups of standing dumbbells, each group12-16; 4-6 groups of flying birds bending dumbbells, each group12-16; 4-6 groups of standing dumbbells, each group12-16; Standing dumbbells shrug 4-6 groups, each group is 8- 12.
Scheme 2: 4-6 groups of barbell neck and shoulder push in sitting position, 8-12 in each group; 4-6 groups of birds flying by butterfly plane, each group12-16; 4-6 groups of side dumbbells, each group12-16; 4-6 groups of standing barbell rowing (wide grip), each group 12- 16.
a； Stand behind the barbell and shrug 4-6 groups, each group is 8- 12.
3, exercise abdominal muscles: side lift, premise and prone bird, elbow should be slightly bent, do not shrug and borrow.
18, Day 4: Exercise leg muscles+abdominal muscles.
1, warm-up run 1 km
2. Exercise leg muscles: The following two programs can be rotated once a week.
Scheme 1: 10 group barbell squat, each group10; Leg flexion and extension in sitting position is 4-6 groups, each group is12-16; There are 4 groups of Smith standing to raise heels, each group has16-20; 4-6 groups of leg lifts with inverted pedal machine, each group is 8-12; 4-6 groups bend their legs prone, each group 12- 16.
Scheme 2: Super group 6-8 of sitting leg flexion and extension+prone leg bending, the super group is two movements alternately without rest, and the weight decreases with the increase of times, from the lightest weight group to 16, and each group can only do 4-6 times; 4-6 groups of leg lifts with inverted pedal machine, each group is 8-12; Smith standing heel has 4-6 groups, each group 16-20.
19, Day 5: Exercise abdominal muscles.
1, warm-up run 1 km
2. Abdominal muscle weight-bearing training: 4-6 groups of inclined plate weight-bearing abdominal rolls, each group12-16; 4-6 groups of hanging legs, each group is 8-12; 4-6 groups of sideways loaded goats stand up, each group is 8- 12.
Days 6 and 7: Rest
20, warm tips
How to make a fitness and weight loss plan should be combined with your own actual situation, and don't blindly follow it to avoid injury.