Fitness "Small Base Fat Reduction" Aerobic Plan
Small base fat reduction plan
Stretching before aerobic treatment
Bend the back of the leg and stretch it.
Pull back unilaterally and bend your knees.
Stand on tiptoe and bend forward.
Take a deep breath and stretch for 20 seconds.
Inner thigh extension
Foot width is about twice as wide as shoulder width, and toes are tilted forward.
Squat to the other side and straighten your back.
Take a deep breath and stretch for 20 seconds.
Small base fat reduction plan
Step 2: Aerobic method
run quickly
The time is 30-40 minutes.
You can choose outdoor or treadmill according to your own situation.
Adapt to your own rhythm.
or
Polarized light ellipticity meter
The time is 30-40 minutes.
Adapt to your own resistance.
The heart rate is controlled at around 120.
Small base fat reduction plan
Step 2: Aerobic method
or
bicycle; cycling
The time is 30-40 minutes.
Adapt to your own resistance.
The heart rate is controlled at around 120.
swim
The time is 30-40 minutes.
You can decide the distance according to your own situation.
In the meantime, the group can rest for 1-2 minutes.
Small base fat reduction plan
Step 3: Aerobic post-stretching
Bend the back of the leg and stretch it.
Pull back unilaterally and bend your knees.
Stand on tiptoe and bend forward.
Take a deep breath and stretch for 20 seconds.
Anterior thigh extension
Lunge with legs perpendicular to the ground.
Bend your knees and tuck your hind legs close to your body.
Take a deep breath and stretch for 20 seconds.