2. The daily training part is in the schedule. Daily training consists of three parts, warm-up before practice+training content in the table+stretching after practice. Warm-up before practice In order to prevent physical injury, stretching after practice helps the body to become slimmer and better-looking, and relieves muscle soreness the next day. Therefore, these two items are very, very important and must be completed seriously.
3. The videos selected in this plan are all actions suitable for beginners in XHIT series. There are many other videos in the same part, which I have sorted out and put at the end of the article. When you feel that one video is almost practiced, you can change it to other training videos in that part, and many actions are all in one, so that you will master a lot of technical essentials and theoretical knowledge after 12 weeks. It is important to know more about fitness theory on the Internet.
4. According to the following fitness schedule every day, the specific days of the week can be adjusted according to your actual situation, but for muscle recovery, try to practice every other day. It is strongly recommended to print out the plan form or save it in a notebook app, tick it every day after completion, write down your own experience, and look back after 12 weeks, which is quite fulfilling!
5. Regarding diet, this article will not elaborate. Beginners will see obvious changes when they do the following: never go on a diet and don't eat junk food (French fries, etc.). ), don't order greasy and fried dishes when eating out, try to order light dishes. Eat more protein such as egg white and chicken breast (not fried), eat more vegetables, and eat fruit in moderation. A specific diet plan can help you spend your mother's time, and pay more attention to some popular fitness Weibo and micro-signals. Please ask questions in the comments for specific information.
6. After the implementation of the plan, the body shape will change. It is recommended to measure your size or weight once a week or every half month. Don't weigh yourself every day After eating a meal and drinking a bottle of water, you may gain 2 pounds. Too frequent measurement is completely meaningless and will add trouble to yourself. Every day you cry, "Oh, it's so heavy, no, I won't eat it today to lose a catty."
7. Several kinds of fitness equipment are very useful and often appear in videos. I suggest you buy: yoga mat, 5 lb /2 kg dumbbell, 3 lb/1.5 kg dumbbell. There are many on Taobao and JD.COM, so choose one.
My favorite sentence to share with you: When you are the youngest, you have the best figure! I will give you a detailed fitness plan, and the rest is up to you!
This is how I lose weight! At school! No recipes! No time for exercise! Because it's senior three! I went from 140 to 1 10 in less than three months. This is a way for many people to lose weight! It doesn't take a month. Stick to it, you can lose weight 10 kg in 20 days! Eat well in the morning! You can also eat a full lunch, but it is recommended not to be too oily! But no dinner at night! If you are not used to it at first, you can eat a fruit or something at night! But not much! Attention! Never eat snacks! No snacks! Don't insist on eating a meal at night! Don't think that one day doesn't matter! You can try first! It will work in a week! A friend of mine used to be more than 130, but now it is 1 10! You can eat after the reduction! You can also eat less snacks! But there are not many meals and snacks ~ pay attention to the high-calorie hot pot like KFC boiled fish, so don't eat it. It's okay to skip dinner, right? You can eat kiwi fruit, apples and tomatoes! Not only can you lose weight, but it is also good for the panel and good for your health.
Gym training program, I want to reduce fat diet:
Generally, low carbohydrate is used-the staple food is divided into three meals until you are not hungry, and occasionally your appetite is normal one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help to reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, you can eat some fruits that are beneficial to the stomach, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the stomach. Besides, fruit is rich in nutrients, which makes our body indispensable, so that we can supplement nutrition and lose weight.
Exercise:
Aerobic exercise for 40-60 minutes. Jogging for 40 minutes requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140, that is, breathing without panting. Aerobic exercise time is also increased by a few minutes per week, so as to maintain strength. If you can't keep jogging for 40 minutes, you can walk for a while.
Is the gym weight loss training useful? As long as it is the right exercise training, it will be effective if you stick to it, depending on whether your standards are up to standard. Although some actions look simple, they have different starting points and different effects, and may also cause injuries.
Ask the gym to reduce fat schedule. Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
The above items are also applicable in the gym, so you should persevere.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Warm up for 5 ~ 10 minutes. In the specific training plan of reducing fat in the gym, walk fast, or jog, and get your whole body moving.
Anaerobic training, group 3
Only for the legs, or the shoulders of the arms, or the back, or the chest, use the corresponding large instruments or dumbbells. , to practice.
High intensity interval,10 ~ 20min
That is, HIIT, it is recommended to find video learning, starting with adaptability and going to enhanced and advanced versions.
Aerobic training, about 30 minutes
Fast walking, jogging, climbing stairs, aerobic exercise
Gym training program, there are many ways to lose weight. Personally, I think Liang Jie ultrasound is better.
It is difficult to ask the gym training plan to lose weight and gain muscle for three months, mainly because you are fat. Six months 15 kg is still no problem.
If it is to lose weight;
It is recommended to do aerobic exercise, especially aerobic exercise, 50 minutes of aerobic exercise every day, or spinning.
If you can't run, especially your abdomen, waist, thighs, face and fat, the running effect is also very good. Running usually lasts more than 50 minutes, because you can burn fat in 30-40 minutes, mainly jogging, and occasionally you can accelerate for a short time. If you are tired from running, you can walk slowly for 3 or 4 minutes. Proceed in this way
Do abdominal training immediately after running, mainly do sit-ups, do more than 20 (depending on personal situation), and do two groups.
The outer arm muscles can lift dumbbells horizontally and do 4-6 groups, with each group doing about 15. (Because doing 1-6 is an increase in strength. 6- 12 is normal exercise, and 12-20 is fat reduction. ) Personally, I think 15 is the most suitable for your requirements.
The order is running-sitting up-equipping.
If the strength increase is the main factor;
First do equipment training, running or aerobic, and finally sit-ups.
The details can be decided by your own body.
This kind of abdominal training is very effective. Remember to do sit-ups immediately after aerobic running!
I just turned my beer belly into six-pack abdominal muscles, and now I need to take 15 kg tablets to sit up in the ocean nest after running.
The main thing is to insist! I hope you have firm confidence! Come on, hehe!
The most important thing is perseverance, which needs to be clear first.
As for the fitness plan, you can ask the coach in the gym.
Thirdly, the purpose is to make clear what level you want to achieve, which is conducive to persistence.
As for the specific practice, communicate with friends more.
Appropriate arrangements for two days off every week.
The principle of fitness is to concentrate on a certain part every time you go.
Chest, legs, back, abdomen and shoulders, which are the basis of the plan division. Two-headed and three-headed leg muscles are properly interspersed in appropriate large-scale training.
It is beneficial to the overall development to practice and coordinate the development of large films first.
Two heads and three heads are also important to determine your arm strength.
If you insist, you can try a higher-level training plan after a certain stage, but you must lay a good foundation first.
Breathing is very important.
The number of groups should not be too heavy and laborious. Each block can do 3-4 movements, each movement has about 3 groups, and each group has 8- 12 groups. The number of groups with large weight can be less or the action can be accelerated under appropriate weight.
frequency
Your reward points are too few.
Let's talk about nutrition
Let me give you some information.
Food learning before and after sweating
Generally speaking, you should eat digestible food with high sugar and low fat before exercise, such as rice, bread, noodles or fruit, as an energy source during exercise. Although some high-fiber foods (whole wheat bread, high-fiber biscuits) are also rich in sugar, high-fiber foods take a long time to digest and easily cause gastrointestinal discomfort during exercise, so you should avoid eating high-fiber foods before exercise. Some people feel dizzy and tired during exercise, because insulin is secreted by sugar to maintain the normal reaction of blood sugar. However, because muscles use more blood sugar than usual during exercise, it is recommended that you eat sweets or foods with high glycemic index (bread and sports drinks) five to ten minutes before exercise. When you start exercising, insulin will be inhibited and you will not be able to respond to the increased blood sugar in a short time, so there will be no hypoglycemia. Eat after 20 minutes of exercise every time. To supplement meat, protein, milk, egg white, drink plenty of water, eliminate uric acid. In addition, it is recommended to eat more yellow-green fruits and vegetables rich in beta carotene, such as carrots, papaya, tomatoes, spinach, etc., which will not only help the development of chest muscles, but also prevent the occurrence of breast cancer (don't think that men don't have this problem and the probability of suffering)!
Steps to cultivate a decent appearance
If you want to have sexy and prominent chest muscles and grooves, you can easily achieve the effect as long as you train correctly according to the following actions. It is suggested that you can do three or four groups every day, 12 to 15 times in each group, exhale when you exert yourself, inhale when you relax, and adjust your exercise rhythm according to your normal breathing speed. Warm-up and cardio-pulmonary exercise before exercise are absolutely necessary, and stretching after exercise is also absolutely necessary, because establishing moderate softness can increase the maturity of muscle strength, and the later exercise can be bigger and more beautiful. Whether you meet the standard definition of urban handsome man or not, having a healthy body and mind is definitely a basic task that every man can't ignore. According to the training theme carefully set by uno every month: abdomen, buttocks, back, waist and chest, cross the upper body and lower body alternately every other day (abdominal exercise can be carried out every day). If you are really careful enough and persist for a year or so, I believe you will definitely see the wonderful achievements of human sculpture. Come on!