4-5 times a week, 40-50 minutes each time, moderate to low intensity, heart rate maintained at.
(220- your age) x60-70%
(After one month, according to the physical adaptation, increase the intensity)
Two: Plastic Training Plan Reference: Cyclic Training Method
([2╳20] refers to each group for 20 times, and the rest between groups is 60-90 seconds).
The movements can be adjusted according to the equipment in your gym. )
Warm up for 8- 10 minutes before each training.
First training
Chest/back/legs/shoulders/abdomen
Sitting posture apparatus chest push [2] [20]
Power pull-ups (width) [2╳20]
Sitting and kicking exercises [2] [20]
Sit on a barbell and press your neck [2] [20]
Lie on your back, bend your knees and abdomen [2] [20]
The second training
Back/legs/chest/shoulders/abdomen
Pull down in front of the pulley neck when sitting [2╳20]
Smith squats [2/20]
Smith flat chest push [2]/20
Shoulder press [2] [20]
Sit at both ends of the stool
The third training
Leg/chest/back/shoulder/abdomen
Smith squatted down.
Sitting posture apparatus chest push [2] [20]
Sitting rowing machine (low) [2] [20]
Sitting dumbbell press [2] [20]
Sit on the barbell and turn [2] [20]
The fourth training
Chest/Back/Leg/Shoulder/Abdominal Machine
Sitting posture apparatus chest push [2] [20]
Power Pull-ups (Width) [2╳20]
Sit and kick [2] [20]
Barbell neck pressure [2] [20]
Lie on your back, bend your knees and abdomen [2] [20]
Diet plan reference: (eat more meals, high protein and low fat, eat more vegetables and water.
Fruit, drink plenty of water, increase the intake of crude fiber food)
Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
Extra food 10: 00, a banana.
Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or.
Appropriate amount of fruit (oil-free)
Rice 15: 00, a glass of juice.
Dinner 18: 00, 50g of staple food, 50g of vegetables 150g, and appropriate amount of fruits.
Vegetables to lose weight: cucumber, celery, leek, Chinese cabbage, green vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.