2. Movement law: small weight, many times; The number of groups is small; Long interval (2~3 minutes);
3. Exercise parts and movements: A. Chest: A. Dumbbell birds (choose the right weight to do two groups, each group should do at least 15 times) B. Abdomen: A. Sit-ups; C. Waist: A. Hard pulling (at least 15 times)
D. Hip: a leg lift/weight squat after prone (generally consider the former); E. thigh: heavy squat; B. spinning bike (this exercise has a particularly good effect on plastic fat reduction of thighs! F. calf: a heel lift (which can be properly loaded).
4. Schedule: Monday: A. Chest exercises; Abdominal exercises.
Tuesday: a. waist exercises; Abdominal exercises.
Wednesday: a. thigh exercises; B. hip contact; C. calf exercise.
Thursday: Aerobic exercise/flexibility exercise.
Friday: Repeat Wednesday's exercise.
Rest on weekends.
5. Precautions: A. Be prepared for every exercise, especially when the weather gets cold. Warm-up preparations must be done well. You can warm up with the treadmill every time, subject to slight sweating, and then do ligament traction in the next part to prevent muscle strain during weight-bearing practice;
B. Beginners should do what they can, step by step, and each exercise should not exceed 1 hour;
C. When exercising, you must focus 100% on the exercise part, otherwise you will get twice the result with half the effort;
D. Pay attention to warm nutrition intake. Don't stop immediately after exercise, do some relaxation exercises and then go home. Don't be greedy for cold. Because the function of the human body is quite weak after strenuous exercise, you will catch a cold if you are not careful. At the same time, pay attention to the intake of nutrition, especially protein. For you, it is enough to ensure the daily quantitative intake of pure milk, egg white and bean products (strongly recommended by girls); Eat more steamed bread (carbohydrates); Eat more vegetables (cellulose).
E. Say goodbye to unhealthy living habits, quit smoking and drinking, go to bed early and get up early! Sleep is especially important ~ it can not only increase muscles, but also beautify!
F. Fitness instructors are also graded. If you want to be a private teacher, you must have a qualification certificate. other things ...
G. I wish you good health If you have any questions, you can communicate with me or refer to relevant literature. After all, there are different opinions on Baidu, haha ~