The "slimming plan" focuses on the abdomen, legs and buttocks. Four to five times a week, each time about one hour, basically aerobic stretching for 20 minutes+anaerobic stretching for 30 minutes+15 minutes.
The choice of fitness time is also very nerve-racking. Time is tight in the morning, so I have no time to go home to accompany my children at night. I can only choose two time periods: noon and after the children fall asleep at night.
At first, I chose to let my father do my private fitness training after the children fell asleep at night. Every time I finish training, I sweat all over, then I take a shower and go to sleep, usually until twelve o'clock at night. To make matters worse, after lying down, the brain is still in a state of excitement, no matter how tired or sleepy. After doing this for a week, I completely gave up the idea of exercising at night.
Then the only exercise time I can choose is noon.
Fortunately, the company has its own gym, so every day at noon, when others are resting, chatting and browsing the web, I start firm fitness training.
My fitness plan
1 1 order lunch
11:15-11:40 Stand against the wall, rest and decide today's fitness plan.
11:40-12: 00 fifteen minutes aerobic (treadmill running)
12:15-12: 45 Half an hour of targeted exercise (part of every day)
12:45- 13:00 stretch for a quarter of an hour.
13: 00-13:10 finishing (this link is too critical, never go to work in a smelly sweat, which will damage your professional image)
13:20- 13:30 afternoon work arrangement
My fitness targeted exercises
00 1 abdomen
Mandatory action: belly rolling+supine alternating leg lifting+abdominal stretching.
Training instructions: When mothers start abdominal training, they must start with simple movements and let themselves feel the existence of abdominal muscles first. If you have problems such as low back pain, neck pain and thigh pain during the practice, it means that your abdominal muscles are still very weak. You should practice from simple movements step by step, and you shouldn't rush for success, let alone hurt yourself.
Twice a week, three groups of 30 minutes each time, to assist the stretching action.
002 thigh
Compulsory action: lateral leg lifting+kicking after lying on your side.
Training instructions: be slow and in place. It is normal that leg and abdominal muscles may be sore during training. Do not give up.
Mothers can regularly record their thigh circumference with a tape measure, which can better evaluate the effect of stovepipe.
Once a week, three groups of 30 minutes each time to assist the stretching action.
003 buttocks
Compulsory action: static hip bridge+lunge squat+squat squat.
Training instructions: first find the feeling of hip strength and experience the contraction of hip every time you squat.
Training twice a week, three groups of 30 minutes each time. Auxiliary stretching action.
Fitness experience
Week one: It's hard. After running on the treadmill for more than ten minutes, I feel out of breath and really want to give up and stick to it.
The second week: I found the feeling of exercise and continued to stick to it.
The first month: I lost 2 pounds and my confidence in sports increased greatly.
The second month: lost 5 pounds.