Xiaobai can start by measuring his weight, height and circumference, and calculate the difference from the standard weight. If there is still a big gap between your weight and waist circumference and the standard weight and waist circumference, then go to lose fat. HIIT high-intensity aerobic interval training is recommended at this stage, which is more time-saving and efficient than traditional aerobic exercise such as running, and can effectively achieve the purpose of reducing fat. When your weight drops to the standard weight line, or you are a standard weight, or even lighter than the standard weight, you can start thinking about shaping.
You can start thinking about shaping, but it doesn't mean you really start shaping. At this time, you need to learn more fitness knowledge and learn anaerobic strength training movements. At this stage, it is not necessary to consider whether the training intensity can achieve the purpose of modeling. More importantly, concentrate on learning every movement and strive for the accuracy of every movement. Learn the movement, and then increase the weight on the basis of the movement without deformation, in order to better train the muscles and reduce sports injuries. Free strength training is recommended, and you can master all kinds of dumbbell and barbell movements skillfully.
When you master the different movements of dumbbells and barbells for different body parts, you can feel the strength of the target muscles. On the second day after training, it hurts where it should, and it doesn't hurt where it shouldn't. Congratulations, you can start modeling different body parts.
Men and women have different shaping needs. On the basis of body symmetry, boys prefer to have muscle blocks to make their bodies look stronger, while girls want to be slim, tall, straight, forward, backward and symmetrical. Different needs have different training requirements. When boys do anaerobic training, consider doing rm value of 6 to 8, and girls only need to do rm value of 12 to 15. When training, we must pay attention to rm value is the limit value of exhaustion, not the limit value of will!
Now you can make a fitness plan and train as needed. You need to train at least three times a week, and less than three times can't achieve the purpose of fitness! You can also train five or six times a week, which is usually not recommended. You can train seven days a week. During each training, different training days are arranged for the large muscle groups of chest, back, buttocks and legs, and the small muscle groups of shoulders, arms, calves and abdomen are trained at the same time. Each training time is about 60 minutes, not more than 90 minutes. Warm-up exercises should be carried out before training, and stretching must be carried out after training.
I hope each of us can, because fitness becomes more beautiful!
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