(1) abdomen

(1) Saturday Field Series Strength Training

5 minutes vest line +5 minutes thin abdomen in each group.

Low intensity, quick response, suitable for beginners, sisters with weak abdominal strength and not very large weight base.

(2) every day 100 lower abdomen, plus 100 gluteal bridge. You can do it at the same time as above. It's boring and hard to stick to.

(3)sunny37min Zumba The last 20 minutes are abdominal training followed by fast-paced music, and the hip bridge is very exciting!

2. Advanced:

(1) All kinds of high-strength vest lines with an average of 18 minutes or 15 minutes on Saturday can be made into intermediate, and there is no pressure!

(2) Pamela Beginners 10 Minute vest line

3, high strength:

1) Pamela 12 minutes of medium and high intensity vest line training.

2) Pamela 10 minute high-intensity abdominal training

Pamela can do many moderate and high-intensity exercises, and there are many tutorials. You can come here instead and ensure the amount of exercise.

Tip: Step by step, keep 20 minutes of abdominal training every day, which can be done separately, morning and evening. Measure the circumference once or twice a week and find a surprise ~

(2) Arms and shoulders

1, bye-bye meat is the third arm, and those weightless arm exercises are useless. You need a dumbbell to stimulate the triceps brachii, which is light in weight and many times, and the single dumbbell should not exceed 3kg. It is enough for beginners to buy a 1.5. I am working hard now, and I have achieved initial results!

Recommended dumbbell exercise: keep dumbbell arm, Pamela arm, Pamela upper limb and Saturday wild dumbbell arm 10 minute.

2, swan arm is useless for thin arms, but it is very useful for posture and collarbone! It is recommended not to sit down immediately after eating every day. You can stand and be a swan arm ~ pay attention to your shoulders, or the trapezius muscle will be big!

3, arms and shoulders belong to small muscle groups, strong repair ability can be practiced every day!

(3) Legs

1, thigh: I started to lose weight by jumping pump itup2004. This kind of thin thigh and thin abdomen is unique and does not do other strength training. If necessary, I can combine kicking training.

2, calf: jumping or running or hiit+ stretching massage, stretching with keep lower limb stretching and women's leg stretching, pulling for a while, and then doing 1-2 groups with keep foam shaft lower limb massage. How to use it for more than 20 minutes, but also to prevent muscle aches the next day ~ if you have nothing to do, roll it with a foam shaft, you will feel very painful at first, and it will be very cool after the pain!

Two: diet:

1. Eat three meals on time and download mint, which contains the calories of each food and can distinguish green, yellow and red food. The significance of recording diet is not demanding how much to eat per meal, but looking at the input-output ratio. Generally speaking, it is good to consume 300~500 calories more than intake. If you want to eat more, move and consume!

2. Don't diet! Don't diet! Don't diet! Can't help eating staple food! Change the staple food to brown rice and miscellaneous grains, and eat more white meat (chicken breast, fish and shrimp).

3. Avoid high oil, high salt and high sugar. Don't eat sweets that you can't eat. Share sweets with fruit. You can eat a secret meal once a week to lose weight, and it is better to eat lightly at ordinary times ~

Drink a glass of water to fill your stomach before meals, so it is easy to eat 7.8 points full.

5. Stand for half an hour after dinner and make swan arms after lunch.

6. My exercise time is 4 pm. After exercise, I eat a kind of fruit, porridge and vegetables for dinner. Don't eat after 8 pm.