First, training is generally divided into two periods: morning and afternoon.
Morning: If your body allows, please try to run on an empty stomach, because at this time your body consumes naked fat. After getting up every morning, add some water and jog on the treadmill for 25 minutes on an empty stomach. After aerobic exercise, a group of abdominal exercises will be carried out immediately, and the effect of reducing fat will be very obvious.
Recommend a fitness expert's core muscle challenge training: 50 belly rolls-10 push-ups-1 min Zhong Ping -30 seconds left flat-1 min bridge-15 push-ups-1 min.
There is no interval between each action. Although I want to die when I do it, I will find that the effect of reducing abdominal fat is extremely obvious if I persist.
The following is a brief description of the action essentials of each action:
Abdominal roll: the body lies flat, knees are bent, hands can be put behind the head or straight, the upper body is lifted, the abdominal muscles are tightened hard, and the upper body forms an angle of about 45 degrees with the ground, then slowly lies flat and returns to the original point to complete an action. The image of this action is "sit-ups".
Abdominal rolling
Push-ups: This classic action is not much to describe. It should be noted that you can choose kneeling push-ups or high push-ups at first to reduce the difficulty.
push-up
Flat: the upper body is roughly parallel to the ground, the forearm is attached to the ground, the upper arm is perpendicular to the ground, the body is supported by elbows, the legs are straight, and the toes are on the ground.
flat
Left flat lift: a variant of flat movement, in which the left elbow supports the body, the right hand is straight up, the whole body is straight, and the feet can be crossed to increase stability.
flat
Right disk: Same as the left disk, but in a different direction.
Bridge type: neck and shoulders are attached to the ground, waist and thighs are suspended, knees and feet are on the ground, and hands are flat on the ground at both sides of the body.
bridge type
High flat plate: another variant of flat plate, the others remain unchanged, except that the elbow supports the ground instead of the palm, and the distance between the two arms is naturally shoulder-width and perpendicular to the ground.
High flat plate
Tips: It is best to keep the fasting exercise time at about 40 minutes, and do not exceed 1 hour, otherwise it will be harmful to your health.
Afternoon: It's a good opportunity to do anaerobic training. In addition to getting rid of fat, letting muscles occupy the highlands of the body is an important step to have a good figure.
The plan is to put the chest and arms-including biceps brachii and triceps brachii-in one day, the upper back and shoulders in one day, and the leg muscles in one day.
All the movements look tough, but girls can do it, and they can be a little lighter at first. Strength training will continue to burn fat in the next few hours, which is very helpful for slimming and shaping.
Second, the specific gym exercise plan is as follows, and the main points of each action are written in detail below.
The first day:
1, before exercise: warm-up: brisk walking+stretching for about 15 minutes.
2, anaerobic action: chest: Smith bench press-oblique dumbbell push-dumbbell or gantry clamp chest. Arm: Brachial II: vertical barbell arm flexion and extension-vertical dumbbell arm alternate flexion and extension-gantry arm flexion and extension (2 out of 3). Brachial 3: supine barbell arm flexion and extension-sitting on the head dumbbell arm flexion and extension.
3, aerobic exercise: running, elliptical machine, spinning, choose one, lasting 45 minutes.
4. Supplementary coordinated exercise: core strength training: 50 belly rolls-10 push-ups-1 minute flat -30 seconds left flat-1 minute bridge-15 push-ups -65438+. If you don't have enough physical strength, you can choose to roll your belly 30*3 and flat 3 groups, and do your best every time.
5. After exercise: Stretch for 30 minutes to supplement carbohydrates and protein.
The next day:
1, warm-up before exercise: brisk walking+stretching for about 15 minutes.
2. Anaerobic action: Shoulders: lifting dumbbells upright-recommended by Arnold-recommended by sitting Smith. Back: Rowing in a sitting position-bend your legs and pull hard-row with dumbbells in one arm-sitting position recommended by Smith (3 out of 4). Girls, 3 groups in each movement, 30 in each group; Every movement of boys is divided into three groups, each group is 12, and the strength is the greatest that they can bear.
3, aerobic exercise: running, elliptical machine, spinning, choose one, lasting 45 minutes.
4. Supplementary coordinated exercise: core strength training: 50 belly rolls-10 push-ups-1 minute flat -30 seconds left flat-1 minute bridge-15 push-ups -65438+. If you are short of physical strength, you can choose to roll your abdomen 30*3 and flat 3 groups, and do your best every time.
5. After exercise: Stretch for 30 minutes. Supplement carbohydrates+protein.
The third day:
1, before exercise: warm-up: brisk walking+stretching for about 15 minutes.
2, anaerobic action: legs: barbell squat-barbell arrow squat (or self-weight). Girls, 3 groups in each movement, 30 in each group; Every movement of boys is divided into three groups, each group is 12, and the strength is the greatest that they can bear.
3, aerobic exercise: running, elliptical machine, spinning, choose one, lasting 45 minutes.
4. Supplementary coordinated exercise: core strength training: 50 belly rolls-10 push-ups-1 minute flat -30 seconds left flat-1 minute bridge-15 push-ups -65438+. If you are short of physical strength, you can choose to roll your abdomen 30*3 and flat 3 groups, and do your best every time.
5. After exercise: Stretch for 30 minutes: Supplement carbohydrates+protein.
Third, the detailed explanation of the gym weight loss exercise.
On the first day, the anaerobic exercise in the gym exercise plan focused on the movements of the chest and arms. Chest exercises: including Smith bench press, oblique dumbbell press, dumbbell or gantry chest clamp. Smith bench press: use the maximum weight you can bear 12, one * * * three groups. The advantage of Smith machine lies in its safety. For female friends with weak strength, it is more secure than barbells or dumbbells. Pay attention to exhaling when pushing, and push the program up with the strength of chest muscles, not by the strength of shoulders or inertia.
Smith bench press
Tilting dumbbell press: maximum weight that can be done 12, three groups. The focus of oblique recommendation is to practice the pectoral muscles, which can make the whole pectoral muscles look stronger, and for girls, it can make the breasts fuller visually. Therefore, when practicing chest muscles, we must not ignore the practice of upper chest.
Inclined dumbbell press
Dumbbell or gantry clamp: maximum weight 12, three groups. The action of clamping the chest can make the two chest muscles more compact. Some people think that because of insufficient sewing practice, the two pectoral muscles are separated, and there is a wide groove in the middle, which is not so beautiful visually. For girls, it has obvious influence on cleavage. Strengthening chest exercise can give boys a magnificent positive image. Walking with your head held high will be very elegant, but only if you have breasts.
Dumbbell or gantry fixture box
Chest exercise is followed by arm exercise: the arm is divided into two muscle groups-biceps brachii and triceps brachii. Judging from the number of exercises and groups, the maximum weight is 12, so do three groups.
Biceps exercises include vertical barbell arm flexion and extension, vertical dumbbell alternating arm flexion and extension, and gantry arm flexion and extension.
Vertical barbell arm flexion and extension: the focus of this action is to fix the upper arm and upper body as much as possible, and you can try to clamp the body. If the upper arm swings, it may borrow the strength of the shoulder or use inertia, which is ineffective and may even strain muscles in other parts.
Vertical dumbbell alternately bends and stretches the arm: the focus of this action is similar to that of barbell, but the difference is that both hands alternate, so the actual number of hands completed is 24 or 60, and each hand counts as an action. If you can't find the picture, change the barbell of the last action into dumbbells and alternate.
Vertical barbell arm flexion and extension
Gantry arm flexion and extension: when doing this action, your feet are shoulder-width apart and your hands are horizontally placed on the left and right sides of your body. Keep your upper arm level and bend it at the same time. This action can use less power, so it may be more difficult. Not to mention the function of biceps brachii. As long as you need to use your hands, this muscle is almost always used, so it is an unavoidable link.
Triceps brachii training includes supine barbell arm flexion and extension, sitting on the head dumbbell arm flexion and extension.
Flexion and extension of the arm of the supine barbell: The key point of this action is that when the barbell slowly falls to the top of the head, the upper arm remains motionless. When lifting the program, don't make the arm perpendicular to the ground, but tilt it to the head at a certain angle. When lying on the sofa, your feet should be flat on the ground.
Dumbbell arm flexion and extension on the sitting position: this action is sitting position, with the upper arm straight up and holding the dumbbell, slowly hanging down to the back of the head, and then lifting it directly up. You can also continue to do this with a barbell.
Flexion and extension of dumbbell arm on sitting head
The next day, the anaerobic aspects of the gym exercise plan are mainly back and shoulder exercises. Back exercises mainly include rowing, leg bending and hard pulling, rowing with dumbbells on one arm, and Smith pushing.
Sitting rowing: rowing machines are mainly used. The main point of using rowing machine is to hold your chest forward when you pull back, not lie back. Only in this way can we fully mobilize the back muscles instead of pulling back with all our strength.
Leg bending and hard pulling: the feet are naturally open, slightly narrower than the shoulders, and the barbell with both hands is roughly the same width as the shoulders. When you kneel, your shoulders move forward with the barbell, and when you stand up, push your shoulders back with your back muscles. Pay attention to the whole process without the help of the arm, and the arm should always maintain the downward gravity inertia.
One-arm dumbbell rowing: when the left hand holds the dumbbell, the left leg stands on the ground, the right leg kneels on the sofa, and the right hand rests on the sofa. Your upper body is parallel to the ground and your waist sinks. Slowly lift the dumbbell to the left waist position, and keep the back level all the time, without relying on inertia. Doing it with your right hand is the opposite. Do it left and right 12 times to complete a group. It should be noted that the training of the back is as important as the chest, so the training amount and intensity of the chest and back should be roughly the same. Shoulder straight dumbbell lift, Arnold push, sit Smith push.
Lift the dumbbell before standing upright: this action should pay attention to the slight flexion of the elbow, not the complete stretching.
Arnold recommended: Sit with a dumbbell in each hand, arms at right angles to the sides of your body, fists forward, palms facing each other, slowly lift and slowly turn the palms forward, then slowly fall back to the starting position.
Sitting posture Smith recommended: Pay attention to the waist forward when sitting posture, so as to protect the waist from sprain when bearing vertical load.
On the third day, the anaerobic aspect of the gym exercise plan is mainly the special training of the legs. Leg movements include barbell squat and barbell arrow squat. Friends who have just started practicing can squat with their own weight, and then gradually gain weight after their physical fitness keeps up.
Barbell Squat: The key point of squat is that your hips lean outward when squatting, just like there is a bench under your hips, so you should sit down. When squatting, don't position your knees beyond your toes (but don't blindly pursue them).
Barbell arrow squat: the upper body is straight, one leg is about one step forward, and the legs are at a 90-degree angle, then get up and return to the standing position, and each leg is a complete movement. Exercise of leg muscles will also affect the growth of upper body muscles. If you want to tighten your legs and hips, you can't miss leg training.
Three days is a cycle, ensuring that the muscles in each part can rest for 72 hours. Take a day off after two cycles, that is, do anaerobic exercise six days a week, and give yourself a day of complete rest and relaxation. The point of all actions is to be light and not fake. Every movement should be done slowly, not in pursuit of speed, but in order to make every movement as standard as possible. As mentioned above, the number of times and groups of practice is heavier if it is a boy, and lighter if it is a girl. After daily anaerobic exercise, if you want to lose fat, you must add aerobic exercise. If you want to gain muscle, you can reduce or even omit aerobic exercise. I will run for another 45 minutes, and then do the core muscle exercise in the morning again. Be sure to supplement carbohydrates and protein after exercise. Many friends think that you can't eat after exercise. In fact, if you supplement carbohydrate, it will provide energy for your body and accelerate fat burning. Supplementing protein is to make you consume pure fat and prevent muscle loss.
Because this plan is more personal, I must remind you that it can only be used as a reference. You can adjust by changing the ratio of aerobic and anaerobic according to your own purpose-reducing fat or gaining muscle. At the same time, I want to remind my female friends once again that building muscles is far from as simple as you think. You can never build big muscles like a man, because in layman's terms, you don't have male testicles, so you won't have a lot of hormones to promote muscle growth.
Maybe you have seen many western bodybuilders who are stronger than men on TV or online. I can tell you responsibly that they used drugs containing hormones, and at the same time they grew muscles and beards, and their voices became coarse. But even so, it is still far from the male bodybuilders who are also retrained, so don't worry that the above-mentioned entry-level retraining will bring you big muscles-it's just a dream.
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