If there is too much trunk fat, it is necessary to carry out aerobic exercise training regularly to reduce fat. If you still want to show muscle lines, then you need to train your muscles.

Recommended aerobic fat-reducing training plan, aerobic exercise training should be arranged as far as possible after strength training.

Movement: ellipsometer

Exercise frequency: Exercise at least 5 days a week, preferably every day.

Exercise time: 50~60 minutes each time.

Exercise intensity: Heart rate is usually used to reflect this index, which is very important for reducing fat. It is best to control the heart rate during exercise in the range of 50%~75% of the maximum heart rate (220 years old) for fat reduction.

Before carrying out strength training, we must first make clear the basic principles of strength training: except for the abdomen, it is best to train in the same place with an interval of 48 hours and an interval of 24 hours between abdominal trainings, so don't train every day! The training weight should be 60%~80% of the maximum weight you can lift as the training weight, or 60% of the maximum number of times you can complete an action in a group. Usually, there are 4 groups in one action, and the number of free weights (lifting dumbbells, barbells, etc.). ) in each group is 8 ~12; Each group bears its own weight as shown above. Each strength training time shall not exceed 1 hour.

Recommended gym strength training plan for you.

Upper limb: biceps brachii trainer. Twice a week, Monday 1 time, once on Thursday. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: 60% of the maximum weight to complete this action at one time.

Chest: Badge trainer, self-locking barbell 1 time on Tuesdays and 1 time on Fridays, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Back: pull-down trainer, rowing machine; Twice a week, Wednesday 1 time and Saturday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Abdomen: rotate abdominal muscle training, press the trainer 1 time every day, with an interval of more than 24 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Lower limbs: Pedal the trainer twice a week, Tuesday 1 time and Thursday 1 time, with an interval of more than 48 hours. Two groups at a time; Grouping interval: 1 min; Number of people in each group:12; Weight: the method is the same as above

Matters needing attention

Strength training time shall not exceed 1 hour at a time. If the time is too long, the secretion of testosterone decreases, which is not conducive to muscle synthesis.

If you don't have abdominal training equipment, then it is recommended that you adopt the abdominal rolling training method. You can search the online belly roll teaching video.

Please go to /question/587754233.html for the muscle training chart? Oldq= 1。

Principle of muscle growth: muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.

Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.

If you can't do push-ups, you can do kneeling push-ups first. Can't you go to the gym? You can exercise with the equipment inside first. Do it after the chest muscles and upper limbs are strong.

For swimming time, please refer to the suggestion of exercise time in point 3.