2. Besides aerobic exercise, other places where fat accumulates should also do special exercise. The most difficult part to lose, and the most difficult part to maintain after losing, is the abdomen. Men and women get fat first.
So for your plan.
1. Warm-up activities 10- 15 minutes, including shoulder, head, knee, leg press, ankle and appropriate jumping.
2. Jogging 1 hour, the speed can be very slow, but you must run for a while, hold on, 1 hour.
You must be worried, including special exercise, whether you will become a huge and muscular woman. You don't have to worry about that at all. Muscle growth and expansion need androgen, and the androgen content of normal women is only 1 of that of men. Therefore, if you don't take some medicine or something, you won't develop that kind of muscle, but only make your arms and the like have better lines.
3. Relax for 5 minutes, including walking and shaking your legs with your hands. This will relieve muscle soreness.
It takes 20-30 minutes to ride a bike, and it can be slow without heavy objects.
You can also exchange cycling and running. Our purpose is aerobic exercise, so no problem. )
In addition, gyms generally have open classes, such as spinning, aerobics, aerobics and so on. You can also participate, which will increase the interest and make it easier to stick to it.
5. Special exercise 1: Sit-ups (this is best done every day, you can do it without going to the gym), one group 12, 3-5 groups, and rest between each group 10-20 seconds. Say it again, slowly.
6. Special Exercise 2: Push-ups: Traditional push-ups may be more difficult, and can be done on one leg, one group 12, 3-5 groups, and rest between each group 10-20 seconds.
7。 Special exercise 3: Do sit-ups again. Last time I did sit-ups in the upper abdomen, this time I did sit-ups in the lower abdomen. You can't understand the specific methods of upper abdomen and lower abdomen in words. Just go to the gym and see which coach has nothing to ask.
I don't understand the other equipment here, so I'd better ask the coach.
Diet:
Apart from exercise, if you don't control your diet well, you may lose all your efforts.
After the exercise, drink some water and rest for about 20 minutes. Because when you exercise, your blood is concentrated in your limbs and you won't be hungry. Take this 20 minutes to take a bath and change clothes.
After eating in 20 minutes, remember not to eat meat. During your intensive weight loss, try to reduce meat intake, try to eat at home, and don't go out to eat, because there is usually a lot of oil outside.
You can have an apple, an egg (preferably no yolk) and a piece of bread. Do it.
Usually pay attention to reducing oil intake and excessive sugar intake. Eat regularly, eat less snacks, drink more water and don't eat too much.
That's all.