The program is divided into three training days and a one-day cycle. Because it is primary training, there is no need for differentiated training. In addition, if you don't know the name of the action, you can directly search in Baidu pictures or videos.
The first day (recommended course):
Barbell bench press 15+ standing dumbbell bench press 15+ supine arm flexion and extension 20 is a cycle, and four cycles are made; Rest for 30 seconds between each cycle action, and rest between cycles 1 minute.
Jump rope for 20~30 minutes after completion.
The second day (weightlifting class):
The puller pull 15+ straight leg barbell pull 15+ barbell double-head lift 15 is one cycle, the same four cycles, and the rest interval is the same as the first day.
Run for 30 to 40 minutes after finishing.
Day 3 (leg and abdominal exercises):
Barbell Squat 15+ leg flexion and extension 15+ static support 1 min is one cycle, with four cycles, and the rest is the same as above.
There was no aerobic training on the third day.
This 3-day cycle can rest about 1 day between each time; But I suggest you increase aerobic exercise (swimming, running, skipping and ball games) on your rest days, which will help you lose fat faster.
Let's talk about diet again. Because we should focus on reducing fat, we should pay more attention to diet!
First of all, we should pay attention to eating less and eating more meals, and try to divide the amount of 3 meals into 5~6 meals; Secondly, it is necessary to limit the intake of carbohydrates (for example, only in the first two meals of a day) and increase the intake of meat and eggs, which will help to increase muscle and minimize the growth of fat.