Do aerobic exercise for more than 30 minutes (running is also acceptable), and then exercise the parts you want to shape.

For lateral abdominal exercise, you can lift the dumbbell with one hand, then bend your body sideways in the direction of weight bearing, and then straighten it. At the beginning, there were 12 to 15 in each group, and there were three groups in the left and right abdomen. Fat can only be burned after aerobic exercise. Stick to it for a month and you should get something.

First day? Chest back?

Do bench press 1 ~ 2 groups warm up?

Dumbbell bench press 20RM×3?

Dumbbell bird 20RM×3?

Supine dumbbell clip chest 20RM×3?

One-arm dumbbell rowing 20RM×3?

Key points: When practicing all chest movements, remember to hold out your chest and learn to use your chest muscles instead of arching your back. When practicing back movements, your mind is on your back. You should know how to use the strength of your back, not your arms. ?

The next day? Legs, hips, aerobic?

30 weightless warmups?

Squat 30RM×3? (This action can hold the dumbbell with both hands. )

Lunge 25RM×3?

Lift the heel 20RM×3?

The second leg bends 25RM×3 with one hand, and the rear leg bends 25RM×3?

Running for 30 to 40 minutes?

Key point: don't use heavy weight, don't use explosive force. After squatting, the mind exerts force on the buttocks, and after standing up, the buttocks should also be tightened (boys use quadriceps to exercise their legs). Keep the waist, back, legs and hips tense, and move slowly to prevent injury. Pay attention to stretching exercises between groups and after training, and pull the line apart. ?

The third day? Abdomen, aerobic?

Warm up?

Sit-ups with bent legs (or legs on a stool) 30RM×3?

Support leg lifts (or sitting leg lifts) 25RM×3?

Support leg-lifting swivel (or sit leg-lifting swivel) 25RM×6 (3 groups left and right)?

Load-bearing faucet 50RM×3?

Running for 30 to 40 minutes?

Key points: move as slowly as possible, use abdominal muscles to exert strength (group), and don't borrow. Don't rest too long between groups, and do relaxation and stretching exercises after training. ?

The fourth day? Chest, arms?

Do bench press 1 ~ 2 groups warm up?

Tilt upward and bench press 20RM×3?

Upward inclined bird 20RM×3?

Dumbbell clip chest 20RM×3?

Push shoulder 25RM×3?

Double-ended bending 25RM×3?

The flexion and extension of the back arm of the single arm neck is 20RM×3?

Key points: After training, do more stretching of arm muscles to prevent lumps. ?

The fifth day? Legs, hips, aerobic?

2 diet:

In fact, there is no need to lose weight. You can turn body fat into muscle fibers through fitness.

However, it is not advisable to eat high-calorie and high-fat food during fitness. Can you eat some white meat food to supplement the consumption of protein and eat more bananas? Apple? , cucumber? , potatoes? Onions (surname) ... These foods are rich in carbohydrates? , muscle fiber? , moisture? , dietary fiber, etc.

If you don't understand the above actions, you can contact me, hoping to help you.