Disclaimer: Suitable for beginners and ordinary people who keep healthy. Advanced players please make a detour.
1. Target positioning: gradually and appropriately reduce body fat and strengthen the training of abdominal and core muscles.
2. Planning time: six months to one year.
3. Indicator: Body fat rate, measure five circumference (chest circumference, upper arm circumference, waist circumference, hip circumference and thigh circumference), and don't care too much about weight (because 50% ~ 70% of weight is water).
4. Ultimate goal: know yourself and your body, accept yourself, and learn to achieve certain goals by certain methods.
5. Muscle will increase calorie consumption, so proper muscle gain can prevent the body from rebounding after losing fat. Without testosterone, it is difficult for women to shape their bodies like male bodybuilders, so there is no need to worry about shaping themselves into big guys.
6.① The nutritional structure should be reasonable. Carbohydrate is the power source to ensure body function, protein promotes muscle growth, and fat is also an essential substance for the body. Therefore, in the process of reducing fat, maintain a moderate proportion of carbohydrates, high protein and low fat.
2 ensure three meals.
7. Body fat rate can be reduced to 22%-20%, too low will cause menopause and other phenomena.
8. When exercising, please pay attention to the standard of the action, and don't take it for granted. It is not easy to control your body. You need to practice and experience repeatedly to feel the strength and movement of your muscles. Don't aim at completing the task. Feel the feedback from your body. If you feel uncomfortable during exercise, stop immediately to reflect on whether your movements are wrong or your physical fitness is wrong, which leads to bad movements. If it is a physical problem, it is necessary to focus on health and give up the action.
9. Exercise principle: anaerobic+aerobic
10. Fitness principle: eat seven points and practice three points.
1.
(1) Low intensity and long-term aerobic; (2)HIIT interval training; (3) abdominal and core strength training; (4) anaerobic endurance training; (5) Stretching and flexibility exercises
2. Exercise cycle
(1) It is suggested to train 5~6 cycles a week, and take a rest on Saturday and Sunday or one day on Sunday.
(2) For office workers or people who don't have much time, try to exercise three times a week.
(3) For new players, just once every other day.
3. Specific details
(1) Low intensity and long-term aerobic. Jogging is enough. However, it is necessary to pay attention to the correct running mode to avoid knee and ankle injuries. Consider jogging for 20 minutes+variable speed running for 20 minutes at first, or jogging for 30 minutes. Wait until you are familiar with running movements and your cardiopulmonary function is enhanced, and then slowly increase your exercise time. The longer you run, the slower you run. It is effective to reduce fat at first, but after you get used to the intensity for a while, you need to cooperate with other anaerobic conditions to increase fat consumption.
(2)HIIT, which means high-intensity interval training. It is a training arrangement method. In particular, HIIT is not suitable for everyone, especially girls with weak physical fitness and physical fitness. Please evaluate your body before choosing this training. This article is about HIIT for mass fitness, which is suitable for beginners and white people who want to lose weight but don't have much time, but not for advanced players. This article does not provide specific methods, readers need to go online to choose the appropriate tutorial. It is recommended to use Keep or mint slimming app, which is very convenient.
(3) Abdomen and core strength. The following methods are based on ordinary beginners, so the requirements are not high. Generally speaking, there are leg lifts+belly rolls+flat plates. Anatomically speaking, the vest line is mainly rectus abdominis. Therefore, if the visual effect is significant, give more exercise to the rectus abdominis. Let's talk in detail about what belly-rolling movements are. In fact, many actions can be Baidu, and there are many online. Just choose the actions you like and can do to stimulate the corresponding muscles. This place is just to attract jade.
Abdominal roll: upper abdomen (generally abdominal roll); Lower abdomen (reverse belly roll, supine leg lift, double knife/single knife leg lift); The whole rectus abdominis (supine hip and leg, air pedal, supine straight leg from both ends); Musculus obliquus abdominis lateralis (lateral abdominal curl)
Flat plate support: no collapse, no pouting, chin buckling, natural sagging of cervical vertebra, no neck pressure and shrug.
(4) anaerobic resistance training. It is suggested to practice three major fitness movements, namely bench press, squat and hard pull. You can use barbells or dumbbells for bench presses. In the early stage of squat, it is recommended to be familiar with the movements and strength with bare hands, and then squat with weight. Don't weigh too much, pay attention to protect your knees. Hard pulling needs to pay attention to protect the body. You can start practicing hard pulling in Romania. These three actions have their own action points. I hope you can study hard and learn more before you practice.
(5) stretching. Stretching is of great significance, which can relax muscles, increase body flexibility and reduce sports injuries. For long-term fitness players, it is absolutely necessary. In addition, choosing yoga to relax is also a good way. Of course, there are many tutorials online, so I won't list them one by one. I hope you do it seriously, which is easy to be ignored and despised. But it's important.
4. Practice plan
In view of the fact that beginners have more time and less time. Here are two schemes for your reference.
First anaerobic, then aerobic.
(1) Enough time, practice 5 times a week.
Monday: bench press, jogging for 30 ~ 40 minutes.
Tuesday: HIIT,
(2) Time is tight, practice 3 times a week.
1. Daily intake of protein 1.8g, carbohydrate 3.5g and fat 1.2g per kg body weight. It only takes a minute. Careful calculation can be made in the early stage, and it is not necessary to pay attention to and be familiar with it before calculation. (For trouble, please refer to point 4 of dietary advice. )
2.① Good carbohydrates: Whole grains/wheat, beans, vegetables and fruits are all good sources of carbohydrates. Recommend several foods: brown rice, millet, quinoa, buckwheat, barley, bread and flour made of whole wheat, multi-grain cereals and bread, oatmeal;
Fruits and vegetables: broccoli, tomatoes, lettuce and bananas.
Taboo foods: high-sugar foods, such as cakes, toast, polished rice, drinks, sweets, foods made of refined flour, chocolates and various snacks.
3. protein: Eat less chicken, pork and duck. Chicken breast, beef, fish and seafood can all be eaten. Soybean, tofu, yuba.
4. Methods: Generally speaking, maintain the current diet status and quantity, change the diet structure appropriately according to the suggestions, put an end to high-oil and high-sugar foods, and insist on exercise. If conditions permit, you can make greater rectification of the recipe. Within 30 minutes after exercise, protein was the main place.