Fat-reducing and shaping fitness training plan, exercise also has certain skills. While exercising, you can also improve your physical fitness, and the effect of losing weight is also very obvious. This sport requires high physical fitness. Let's take a look at the fitness training plan and knowledge of reducing fat and shaping.

Fitness training plan for losing weight and shaping 1 0 1

A good exercise plan is necessary for fitness, otherwise you will feel that doing nothing in the gym, exercising here and there several times, will have no effect and get twice the result with half the effort.

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The first step after changing into fitness clothes in the gym is to warm up. Don't bother. Warm-up is not only the beginning of good exercise, but also a necessary step to prevent physical injury. Warm-up usually requires a quick walk on the treadmill or elliptical machine for 7-8 minutes. It's ok to make your body feel a little hot.

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Fat loss and shaping seem to be two exercise programs, but they are closely related and inseparable. Everyone's plan here is to do 30 minutes of strength training after warming up. You can do compound strength training such as squat, pull down and hard pull with the help of the fixed equipment in the gym. The training intensity is strong enough and the effect is good. You can also do targeted training for large muscle groups of the body, such as chest muscles, thighs, latissimus dorsi, gluteus muscles and so on. (The reason for choosing large muscle groups is that it takes a lot of energy to train large muscle groups. )

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After 30 minutes of strength training, 20-30 minutes of aerobic training. It is recommended that heavy people use an elliptical machine, which has little damage to their knees. People with a small weight base can also choose to run and spin. If you want better results, you can choose to change ordinary aerobic training to HIIT.

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Finally, stretching is necessary, which is very important for the shaping of body muscles and the recovery after exercise. The recommended stretching time is 10- 15 minutes.

Special tips

A good fitness plan is important, but everyone's fitness is still important. Plan+persistence = good figure!

Fat-reducing and shaping fitness training plan 2 Whole body training is an ideal choice for beginners, people who are not keen on training and have less training time.

We can aim at several large muscle groups at the same time, achieve a high-intensity cardiopulmonary training in a shorter time, burn more calories through less practice than before, and promote metabolism.

In addition, whole-body training also helps to improve and shape muscle endurance (slightly increase muscle volume and reduce body fat).

According to the type of plan, whole-body training is most suitable for improving general physical preparation (GPP), maintaining health and physical fitness, preventing injury and avoiding overtraining.

//Improve general physical preparation (GPP)

When starting a fitness program, it is very important to have a good overall physical foundation for arranging intensity training stages and reducing the risk of injury. Before carrying out heavier and higher-level weightlifting training, basic training aimed at improving the basic movement level should be carried out from the beginning. At present, the ideal way is to use suspension training to enhance self-weight training.

//Stay healthy and fit.

Because whole-body training can improve the physical fitness of the whole body muscles, which not only contributes to development, but also helps to maintain overall health and physical fitness. Although the effect is not maximized, the use of the whole body training program not only improves the strength and explosiveness, but also maintains a good level of muscle endurance and increases the muscle volume. Using general circulation training to improve cardiopulmonary health can improve the level of physical and mental health.

//Prevent injuries and avoid overtraining.

Whole-body training programs usually include relatively easy training using one's own weight or training with light external load. Suspension training has an excellent effect on changing the resistance slightly and gradually in the early stage of exercise and improving the efficiency of some exercise modes before increasing the resistance.

The suspension training mentioned above is the focus of today.

Suspension training can be used as an independent training mode or as a part of traditional strength equipment training plan to improve muscle physical fitness.

Using suspension training in the current training plan can provide a variety of training methods for muscles. Compared with traditional resistance or strength training, although some seem to have low resistance and light load, they are enough to improve muscle strength. Therefore, it is very important to understand the contribution of suspended training to the overall training volume and avoid overtraining.

Suspension training is also an effective way to warm up muscles and tendons before heavy load resistance training. Weightlifting exercises aggravate the tension of muscles near joints and core parts. Suspension training can prepare these muscles for this and activate the activity of proprioceptors at the joints. Taking suspension training as a similar warm-up activity can generate more strength when lifting heavier weights.

Next, I will show you a complete TRX physical training plan, which can be used as an independent exercise training or as a finishing exercise for people with high fitness level.