Primary training version of "large base fat reduction" in fitness personal education program
Large base fat reduction plan
Step 1: Warm up the whole body.
Treadmill warm-up
5- 10 minutes for brisk walking or jogging.
Warm up until you sweat a little.
Warm up on a treadmill or rowing machine.
or
Ellipsometer preheating
5- 10 minute ellipsometer preheating
Warm up until you sweat a little.
Warm-up options for elliptical machines or treadmills
Large base fat reduction plan
Step 2: Full-body stretching
Great stretch
Stand by, step forward, and stretch out a leg.
The elbow joint touches the ground downwards, and then vertically upwards.
Repeat 20 times on one side.
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Forward flexion in sitting position
Keep your legs straight for balance.
Exhale, bend forward and grab the ankle.
Hold for 30 seconds.
Large base fat reduction plan
Step 3: Formal training
Squat against the wall
Back and hips cling to the wall.
Sit on your hips and keep your thighs parallel.
Cycle 4 groups for 30 seconds each.
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Raise your legs.
Stand upright and tighten the iron core.
Touch the forefoot and quickly lift your legs alternately.
Cycle 4 groups for 20 seconds each.
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Squats alternately lift your knees.
Feet shoulder-width apart.
Squat up, lift your knees and turn around.
Cycle 4 groups, 20 times in each group.
Large base fat reduction plan
Step 3: Formal training
Turn jumps on and off.
Jump your legs out.
The distance between the legs is greater than the shoulder width.
Cycle 4 groups, 20 times in each group.
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Support side knee lift
Hand and shoulder width inclined pad
Lift one knee to one side.
Cycle 4 groups, 20 times in each group.
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Step in place
Lean forward slightly and tighten the core.
Run in small steps.
Cycle 4 groups, 20 times in each group.
Large base fat reduction plan
Step 4: Relax all over.
Transverse lunge extension
Open your legs completely and bend one leg.
Do a lateral lunge stretch
Hold it aside for 30 seconds.
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Cross stretching
Straighten your legs to both sides.
Lean forward slightly and feel the tension inside.
Hold for 30 seconds.