The girl weighed 120 kg, and once had an enviable perfect figure. However, due to lax exercise and unhealthy diet, she unconsciously stuffed her stomach with fat and grabbed it at the convenience, and her waist circumference reached an astonishing 30 inches.
Even so, she didn't feel pessimistic, she even found it interesting, pinching here and pinching there. Perhaps because of her rich experience in fitness, she was confident to get rid of these fat, so she made a 90-day fitness diet plan. Here is her plan.
The fitness plan for the first 45 days is as follows: First, the primary HIIT training lasts for 20 minutes every day, including six movements: kicking after standing, squatting with bare hands, jumping in and out, standing and lifting heels, squatting in place, and closing the abdomen and legs * * *, each movement lasts for 30 seconds, with an interval of 20 seconds, and * * * makes four rounds.
Then special abdominal training is carried out, including 9 movements: variant supine leg adduction, supine left and right hip swinging leg, supine belly rolling alternately touching toes, climber, Russian sitting posture turning, alternate side leg lifting, supine alternating straight swinging leg, supine hanging leg drawing circle, supine scissor leg * * *. She will do 30-45 minutes according to the physical condition of the day, each action lasts at least 30 seconds, and the action is intermittent for 20 seconds, doing more than 4 groups. If you are a beginner, you can completely reduce the intensity and time according to your own situation and follow the principle of step by step.
The training arrangements for the last 45 days are slightly different from those before. First, the previous HIIT training was replaced by aerobic boxing training, and the time was kept above 20 minutes, and the effect was quite obvious.
Then continue to exercise the abdomen, including supine straight leg lifting, supine scissor legs, supine upper and lower alternating legs, mountain climber, leg sitting, supine toe touching, Russian rotation, flat plate support and side swing arm support (left and right alternating). The same nine movements are slightly adjusted compared with the previous ones, just to stimulate the abdomen more comprehensively. Of course, she will give herself a week 1-2 days holiday, and she doesn't want to move during the physiological period. The 90-day plan actually only trains for 60 days.
She is also very concerned about healthy eating. Make your own milk and bread in the morning, eat the same amount of carbohydrates and protein for lunch, protein and vegetables with a small amount of carbohydrates for dinner, and mainly eat proper amount of fruit and yogurt between dinner and bedtime 1 hour, and eat four meals a day. It should be noted that yogurt is zero fat.
This is her figure after 90 days of challenge. At this point, her weight has dropped to 90 Jin. After losing 30 pounds, she not only looks more beautiful, but also the fat on her stomach has completely disappeared, even the vest line has traces. Seeing this change, she was filled with joy and unconsciously raised her mouth.
Take a look at the comparison before and after, and you will have a completely different feeling. Before the challenge, my stomach was like an aunt. After the challenge, I really envy the suitable waist and graceful figure curve.
Not to mention the side contrast, this change is easy to see from the change of the small belly. When people lose weight, the temperament of the whole person becomes unusual. Is it necessary to admit that the effect of fat people losing weight can definitely be equal to plastic surgery?
In addition to freehand training, the vest line for building abdominal muscles can also be combined with simple instrument training. It is recommended that you train with abdominal chakras, which is more direct, effective, cheap and practical!
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