Time: arranged in the morning and evening.
Equipment prepared: dumbbells (5KG for male gods and 2.5KG for goddess)
Training cycle: practice five days a week, rest two days and eat one day.
Aerobic arrangement: muscle group training, chest, shoulders, back, legs and hips, abdomen and arms.
Anaerobic arrangement: running.
Monday
Strength: chest, back
Kneeling push-ups
Dumbbell straight leg hard pull
Do 3 groups for each of the above actions, each for 2 minutes, and rest for 30 seconds between groups, which is exhausting.
Aerobic: running
Jog outdoors for 30 minutes (don't stop when you are tired, you can run while walking)
Tuesday
Strength: arm
Dumbbell bend
Bend over and stretch your arms.
Hammer bending
Do two groups for each of the above actions. First time: 15 times, rest for 30 seconds. The second time: 20 times, if you can still do it, you will be exhausted.
Aerobic: running
Same as the day before.
Wednesday
Strength: shoulders
Dumbbell push
Lateral contraction and horizontal lifting
Dumbbell forward lift
Do three groups of each action above. Each group 15 times, with a break of 30 seconds between groups.
Aerobic: running
Same as the day before.
Thursday
Rest, no training.
Friday
Strength: legs, hips and abdomen
deep squat
Two kinds of squats were done 15 times, 3 groups.
Hip bridge
15 each group, 3 groups.
Aerobic: I don't practice today.
Saturday
Do aerobic training all the way today, don't do strength training.
Sunday
Give yourself a holiday and eat freely. It doesn't matter!
Maybe this is not the right fat loss training for you. You can find the training that suits you according to yourself!
The above is all the training for one week, you can refer to it!
The road to success is not crowded, because there are not many people who insist. All you have to do is insist.