Get enough sleep, control your diet and exercise properly every day.
The exercise mode can be equipment+aerobic.
1, 5- 10 minutes does not take long to warm up, and the body is slightly sweaty.
2, no matter which part of the equipment can be arranged by yourself, about 45 minutes, try to do it.
3, aerobic running, elliptical machine, spinning bike can be, about 45 minutes, but in view of your heavy weight now, don't run, you can walk on the elliptical machine and treadmill, don't add slope for the time being, you must stretch after aerobic, all parts of the body, at least 5 minutes.
Each exercise time is about 1.5 hours. Under the control of diet, we should eat breakfast and have lunch for 8 minutes. You should use fruits or vegetables instead of eating less staple food for dinner. Eat more foods containing dietary fiber (oatmeal (original flavor), whole wheat bread, etc.) at every meal. ) and protein (chicken, fish, beef, eggs, etc.). ), and eat less foods that are high in fat, too salty and too oily.
The following is my training plan for your reference:
Day 1: Practice triceps brachii, pectoral muscles, shoulder muscles and abdominal muscles.
Two groups of warm-up with flat bench press, each group 15. 4 groups of flat bench press, each group is 8- 10R.
Four groups of dumbbells with chest push belt inclined upwards, each group is 8- 10R.
Group 3 flat chest pusher, exhausted.
Sitting dumbbell shoulder push in 3 groups, each group is 8- 10R.
Sitting posture shoulder push (single function instrument) 3 groups, each group 8- 10R.
The tensioner arm is pressed in three groups, each group is 8- 10R.
Three groups of barbell supine arm flexion and extension, each group 12R.
Abdominal muscles can be properly practiced.
Rest between groups 1 min.
The next day, back, humerus and abdominal muscles.
Sitting posture: 3 groups with wide grip in front of the neck, 8- 10R in each group.
Sitting posture: 3 groups of narrow neck pull-down grip, 8- 10R in each group.
Rowing with ropes in sitting position in 3 groups, each group is 8- 10R.
Leg bending and hard pulling in 4 groups, each group 10R.
Back flexion and extension (load-bearing) 2 groups, each group is 65438 05.
3 groups of oblique barbell bending, 6-8R each.
Three groups of dumbbells bend alternately, each group is 8- 10R.
Two groups of barbells were bent and exhausted.
Rest between abdominal exercises 1 min.
On the third day, biceps femoris, quadriceps femoris, inner thigh and calf muscles were used.
Six groups of supine leg lifts, 6-8R.
Four groups of sitting leg flexion and extension, 8- 10R.
Four lunges, 12.
Four groups of prone legs bend, 10- 12R.
Four groups of adductor exercisers, 10- 12R.
Stand with your heels in 4 groups and do what you can.
Proper abdominal exercise
The rest between groups is 1 min.
Every 1- 2 weeks, arrange the indulgence of 1 day. Eat 20-30% more food than usual on this day. Because long-term dieting will reduce your basal metabolism, arranging indulgence days can improve your basal metabolism.
In addition, muscles go up with more basic metabolism, which is very helpful to lose weight. There is also the fact that fat cannot be converted into muscle, and the only way is to consume it.
You can refer to my musical instrument movements and choose some to use. Everyone's physique is different. According to their own situation, girls can lose weight if they do equipment, and small weight and multiple times can help you shape.
In addition, if you think the above equipment training plan is not good, you can find some fitness software online, which has some popular training plans and movements suitable for all levels. You can look at those. Exercise regularly after losing weight and develop good exercise habits. Losing weight is only a preliminary process, and it is fundamental to slowly change your fattening physique. Fat people are fat because their basal metabolism is too low and they consume too much energy, all of which are stored in the form of fat. Regular exercise and proper amount of high-protein food will gradually improve your basal metabolism, and we can discuss the problem again.
I hope my experience can help you, come on, and wish you an early success!