Training mode: core training+aerobic training.
Reason: Most obese people belong to simple obesity, mainly because of the relationship between diet and lack of exercise, so physical training should be strengthened in the first stage, and core training is aimed at this goal. Children's obesity is mostly due to large abdomen and insufficient waist strength, so it is necessary to strengthen waist and abdomen training.
Planning: 20 minutes; Stretching, belly rolling, supine leg lifting, dumbbell side pulling and waist twisting 20× 3 groups; Cycling for 20 minutes for aerobic training.
The second stage: 3-4 weeks, the main purpose is to lose weight.
Training mode: aerobic training+appropriate equipment training.
Reason: After two weeks of training, the students' physique has been enhanced. Generally, simple and fixed equipment can be used for exercise, and aerobic exercise can achieve the purpose of reducing fat.
Plan arrangement: belly roll, side pull, sitting chest push, steel wire pull-down, sitting shoulder push 20×3 group, flying back 15×3 group, aerobic exercise for 30 minutes.
The third stage: 5-6 weeks, the main purpose is to break the platform period and pay attention to fat reduction training.
Training mode: core training+lower limb training.
Reason: After two stages of training, the weight of the trainees will generally drop, and at this time, the trainees may have a platform period, generally they will be lazy and easily tired, so they should be encouraged to build up confidence. Because in the platform period, lower limb training consumes a lot of energy, a reasonable diet will have a good fat-reducing effect.
Training plan: 20×3 groups roll their bellies, goats stand up and sweep their legs, and 25×3 groups squat and flush their legs; 30 minutes by bike.
The fourth stage: 7-8 weeks, focusing on aerobic training to control weight gain.
Reason: As the saying goes, "All knitting baskets is to shut up". After the first three training stages, the fat content of the trainees decreases and the muscle proportion increases, which will show obvious fat-reducing effect. Keep the original diet plan, even if you stop training, you won't gain weight.
Training plan:
The first day: roll your belly, push your chest in a sitting position, put birds in your chest, re-hang the 20×3 group, and do aerobic exercise for 45 minutes.
The next day: abdominal contraction, dumbbell side pull, dumbbell 20×3 group, flying back 10×3 group, pull-down row 25×3 group, elliptical machine for 35 minutes.
The third day: supine leg lift, unarmed squat, lunge squat 25×3 group, dumbbell shoulder push 20×3 group, cycling for 40 minutes.
Rest on the fourth day
The three-day short rest periodic training is divided into four small periodic training, and the weight of the equipment is increased or decreased according to the personal physique.