Personal Fitness Training Program Family Follow-up Edition Fat Reduction
Personal training program to reduce fat
Choose one of the two
① Warm up fully before practice.
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Warm up until you sweat a little.
Warm up on a treadmill or elliptical machine.
Ellipsometer preheating
5- 10 minute preheating
Warm up until you sweat a little.
Elliptical machine or treadmill.
Personal training program to reduce fat
② Stretch the whole body before practice.
Straight leg bending
Both legs exhale downward to varying degrees.
Bow your back and touch the ground with your hands.
Hold for 30 seconds.
Arrow squat stretch
Chest out, abdomen in, vertical down.
The front legs are in a 90-degree lunge.
Hold one side for 30 seconds.
Personal training program to reduce fat
③ Fat-reducing training in formal group.
Squats alternately lift your knees.
Kneel down parallel to the ground.
Exhale and lift the highest point of the knee.
Cycle 4 groups, 20 times in each group.
Raise your legs.
Straighten your back and tighten your core
The frequency of knee-lifting and jumping is accelerated.
Cycle 4 groups, 20 times in each group.
Support abdominal jump
Bend down and tuck in, and jump back.
At the same time, raise your hips and jump back.
Cycle 4 groups, 20 times in each group.
Personal training program to reduce fat
③ Fat-reducing training in formal group.
Bend down to climb that mountain.
Bend one foot and the same hand.
Jump and change legs in the air.
Cycle 4 groups, 20 times in each group.
Support, lift your knees and touch your feet.
Bend your body in a straight line.
Lift your knees and touch your feet.
Cycle 4 groups, 20 times in each group.
Support translation
Feet together.
Translation of core strength with the same hand and foot
Cycle 4 groups, 20 times in each group.
Personal training program to reduce fat
④ Relax after practice.
Great stretch
A forward lunge with one leg out.
The elbow joint touches the ground downwards, and then vertically upwards.
Repeat 20 times on one side.
Baby's back stretch
Stand on your knees and sit down with your legs apart.
Lean forward and touch the ground with your forehead.
Hold for 30 seconds.