Plan 1:

Day 1: Chest exercises

Training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you can do it less than 8 times, it means that the load is too heavy and too light, which needs to be adjusted, so I won't go into details later)-> 2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)-> 3. One week: Sleeping birds (four groups); Once every two weeks: chest clamping (four groups)

The next day: practice your back

Training plan: 1. One week: neck pull-ups (aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)-> 2. One week: rowing in a standing position (load, four groups); Biweekly: hard painting (heavy, four groups)-> 3. One week: chest pull (four groups); Biweekly: Shrugging (four groups)

Day 3: Exercise your legs.

Training plan: 1. Squat (more than twice the weight, four groups)-> 2. Prone leg bending (not less than 1/2 weight, four groups)-> Step 3 stand up (group 4)

Day 4: Practice the triceps brachii.

Training plan: 1. Narrow bench press (heavy, four groups)-> 2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3. Flexion and extension of prone arm (four groups)

Day 5: Practice biceps brachii

Training plan: 1. Vertical arm bending (load, four groups)-> 2. One cycle: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3. One week:? Rod (four groups); Biweekly: Pastor chairs with bent arms (four groups)

Day 6: Shoulder Training

Training plan: 1. Anterior cervical compression (four groups)->; 2. Neck and back push (four groups)-> 3. Standing birds (four groups)-> 4. Tilted birds (four groups)

Day 7: Reduce fat

Training plan: 1. Sit-ups (six groups)-> 2. supine leg lifts (six groups)-> 3. Jogging (30 minutes without slowing down at medium speed)

From Monday to Saturday, jog for 20 minutes after training. The second scheme requires a lot of training, which requires the perseverance and endurance of friends.

Plan 2:

The following plan is 1, three times a week, and the next day, each time is about 1 hour (compact and efficient).

1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);

Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133;

Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.

Strength training: (Tightening muscles makes your body stronger, slimmer, more stylish and slimmer! )

Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.

1 chest: push chest in sitting position (push-ups)

2 Back: Rowing in a sitting position (neck down)

Legs: Kicking in a sitting position (flexion and extension in sitting position)

4 Shoulders: Sitting press (dumbbell side lift)

Waist: Sit back (Roman chair extended)

Abdomen: sitting posture and belly rolling (fitness ball sit-ups)

Dietary advice: if you eat, you can't give a specific plan, because everyone's situation is different, just master the principles and points.

Eat less, eat more, put an end to junk food, and eat more foods rich in vitamin C, magnesium, iron, zinc and other elements.

Eat more fruits and vegetables (5 servings of vegetables and 3 servings of fruits every day).

Drink more water, reduce staple food, eat more beans, moderate lean meat and fish.

Niuer is not fat. Pigs love to sleep and can lose weight. I hope I can help you. I hope you become slimmer and more attractive.