1. Exercise sequence: warm-up-anaerobic-stretching-aerobic.
2. Exercise time suggestion: Warm-up: 5- 10 minutes; Anaerobic: 40-60min; Stretching: 10 minute; Aerobic: 20-30 minutes is enough (doing more aerobic will not help you lose more fat, remember! Don't exceed 30 minutes at a time! You can also choose to do it separately, aerobic before anaerobic training and aerobic after training), so that the fat reduction effect is better.
Warm-up treadmill: You can choose 123. 1: slope 1 speed 4-5, 15. 2: slope 1 speed 6-7, jogging 10 minutes. 3: elliptical machine 10 minutes. Anaerobic exercise: bench press, squat, bird hard stretch and flexion, etc.
3. Aerobic equipment selection suggestion: the best choice for treadmills! It is not recommended that other treadmills can choose a slope. Take a slope of 8- 10 at a speed of 6 (within 30 minutes) and jog a slope of/kloc-0 at a speed of 7-8.
Stretching content: rotator cuff muscles and arm muscles must be stretched. Relax the foam shaft.
4. Training frequency suggestion: those who need fat reduction: 5 times a week. High shaping requirements: 4-5 times a week. For those who need to gain muscle: arrange the number of times by yourself (no more than 6 times).
Remember! Be sure to arrange a rest day! Relax, after all, muscle synthesis takes time.
5. Training arrangement suggestion: It is suggested to train large muscle groups with small muscle groups. The same muscle group doesn't need to practice every day (the muscles need to be longer, and it won't work every day). After all, there is a reward for giving. Beginners suggest a cycle every week. It is difficult for a novice to find the feeling of strength on his back. It is suggested to start with the basic "pull-ups"! Remember that basic training is above everything else!
Training plan suitable for beginners: Monday: chest+two ends; Tuesday: shoulder+three heads; Wednesday: rest day; Thursday: legs+hips; Thursday: rest day; Friday: back+abdomen; Saturday: rest day; Sunday: fat reduction day; Fat reduction day: aerobic abdominal aerobic (20 minutes for the first time and 20 minutes for the second time).
6. What to eat before training: It is recommended to supplement fast carbohydrate and protein 60 minutes before training. Carbohydrates contribute to a better exercise experience and state. Choice of carbohydrates: oats, whole wheat bread. Protein: Eggs.
7. Supplement after training: Within 30 minutes after training: Remember that this is the most important time! ! ! The body urgently needs nutritional synthesis. Supplement carbohydrates and plenty of protein. So as to restore and improve metabolism. Protein powder+milk; Rice, chicken breast, beef.
8. Training notes: 1. Be sure to replenish water in time. The principle of drinking less water and drinking more water.
Avoid gulping water, which will cause gastrointestinal discomfort. 2. Arrangement of frequency groups. 4 groups of basic training, each group 12 times, the interval is not more than 60 seconds. 3. For heavier or obese people, it is suggested to increase aerobic time, and it is best to take the treadmill as the main aerobic exercise. 4. The first week after menstruation is the golden period of fat reduction, which can increase aerobic time. 5. Do not do aerobic exercise for more than 60 minutes! It is suggested that Xiaobai should use the fixing device first! Because muscles can't feel the force.