1, jump in place for 3 minutes+sit-ups (mainly for abdominal muscles) 1 min.
2. Jump in place for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3. Jump in place for 3 minutes+push-ups (mainly for chest muscles) 1 minute.
4. Jump in place for 3 minutes+supine leg lift (mainly for abdominal muscles) 1 minute.
5. Jump in place for 3 minutes+squat with unarmed arrows (mainly to exercise leg muscles) 1 minute.
6. Jump in place for 3 minutes+plate support (mainly for abdominal muscles) 1 minute.
7. Jump in place for 3 minutes+push on the reverse flexion and extension (mainly to exercise the triceps brachii) 1 minute.
8. Jump in place for 3 minutes+sit with your legs closed (mainly exercise abdominal muscles) 1 minute.
9. Jump in place for 3 minutes+bend your knees on your back and lift your hips (mainly to exercise your lower back muscles) 1 minute.
10, jump in place for 3 minutes+supine knees and legs (mainly for abdominal muscles) 1 min.
1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.
2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.
3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.
4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.
PS: Search "How to lose belly fat-sports knowledge-Baidu experience" to find action pictures.
After losing a lot of fat, exercise your muscles as follows:
The number of each group is 8 to 12. When the weight is adjusted to 8 to 12, each group will consume once, and the rest will not exceed 1 minute.
The Quaker's name for Sunday
Chest: barbell bench press 6 groups
There are three groups of upper and lower inclined table presses.
Dumbbell flying bird 4 zu
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Barbell bending 6 groups
abdominal muscle
the next day
Legs: Squat 6 groups.
Prone leg flexion 4 groups
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Return: 6 groups of wide pull-ups (try to do more than 10)
Barbell bend over and row 4 groups
Sitting posture, neck pull-down (on gym equipment) 4 groups
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Dumbbell shrug 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 6 groups of supine leg lifting.
Support the plate for a minute.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Practice abdominal muscles more than five times a week.
Is to practice the cycle of three days off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).