Time: arranged in the morning and evening.

Equipment prepared: dumbbells (5KG for male gods and 2.5KG for goddess)

Training cycle: practice five days a week, rest two days and eat one day.

Aerobic arrangement: muscle group training, chest, shoulders, back, legs and hips, abdomen and arms.

Anaerobic arrangement: running.

Monday

Strength: chest, back

Kneeling push-ups

Dumbbell straight leg hard pull

Do 3 groups for each of the above actions, each for 2 minutes, and rest for 30 seconds between groups, which is exhausting.

Aerobic: running

Jog outdoors for 30 minutes (don't stop when you are tired, you can run while walking)

Tuesday

Strength: arm

Dumbbell bend

Bend over and stretch your arms.

Hammer bending

Do two groups for each of the above actions. First time: 15 times, rest for 30 seconds. The second time: 20 times, if you can still do it, you will be exhausted.

Aerobic: running

Same as the day before.

Wednesday

Strength: shoulders

Dumbbell push

Lateral contraction and horizontal lifting

Dumbbell forward lift

Do three groups of each action above. Each group 15 times, with a break of 30 seconds between groups.

Aerobic: running

Same as the day before.

Thursday

Rest, no training.

Friday

Strength: legs, hips and abdomen

deep squat

Two kinds of squats were done 15 times, 3 groups.

Hip bridge

15 each group, 3 groups.

Aerobic: I don't practice today.

Saturday

Do aerobic training all the way today, don't do strength training.

Sunday

Give yourself a holiday and eat freely. It doesn't matter!

Maybe this is not the right fat loss training for you. You can find the training that suits you according to yourself!