Suggestions on load bearing:
Super group method: three antagonistic muscles (pectoralis major, biceps brachii and triceps brachii, quadriceps femoris and biceps femoris) are alternately practiced without rest between groups. In this way, each part can recover when practicing the other part, but it consumes far more calories than the traditional interval training method, forcing the body to use fat for energy.
Giant group method: choose three or four completely different exercises to form a giant group, such as biceps brachii, calf, back and chest, each 1 group, without rest. Then repeat several cycles immediately. In this way, each part has enough time to recover, which consumes more energy than confrontation combination exercise and can better carve muscle lines.
Constant tension method: the muscles are required to maintain constant tension during the action. Push for peak contraction, don't stand up straight when squatting, let the muscles resist the weight all the time, instead of relying on the bones to support the weight. When you resume any movement, you must control your weight loss and don't give your muscles a chance to "breathe".
The "brace" training for medium and small loads is arranged in the second half of a part, with standard movements 12- 15 times, and the weight is 60%-70% of the ultimate load. Because of the high standard of action, it has a good effect on beautifying muscle shape while depicting lines.
Aerobic exercise advice:
If the body fat is high, then a single weight-bearing training is not enough to reduce fat, and a planned aerobic training must be carried out.
The intensity is 60%-70% of the maximum heart rate (220 minus age), with an interval of 30-40 minutes, 3-4 times a week.
Ways to look at personal preferences, such as pedaling bicycles, swimming and running.
Dietary advice:
Usually do not eat or eat less fried food, and avoid eating fat directly in the diet.
Salted food is high in salt, and moisture under the skin is easy to accumulate, which is not conducive to the description of muscle lines. Therefore, pickled foods and foods with high salt content should be avoided.
Avoid eating solid food before going to bed. If you feel hungry, you can drink some high-protein drinks (such as milk powder). In principle, you will stop eating after 8 pm and eat fruit at most.
A high carbohydrate and high sugar diet is not conducive to depicting muscle lines. In the stage of adding blocks and tracing lines, a diet with high protein and low carbohydrate should be adopted. Eat 5-6 meals a day, and you don't need to be full at dinner, just 80% full, which is good for absorption and prevents excessive calorie intake.
In addition to the above three aspects, there are many effective methods in training practice, such as weight loss without interval training, static modeling between groups, aerobic training after formal training and so on. As long as you pay attention, you will find a good way to draw muscle lines. Let's work together!
Seeing that you want to hurry up, I suggest you go to the gym to exercise. After all, there are professional coaches in the gym who will make a fitness plan for you according to your physical fitness. I can't tell you where the gym is because I don't know where you are. You can look at the sports APP to find a partner ~