First warm up 10- 15 minutes, do anaerobic unarmed and equipment for 20-40 minutes, and finally jog or walk for 40 minutes. Relax after you finish.

Aerobic exercise takes more than 40 minutes to effectively reduce fat, no more than two hours a day and no more than five days a week. When running, your feet should follow the ground and then go to the soles of your feet. It is not easy to form muscle legs. After running, you should massage and relax. It is very important to warm up and stretch before, and stretch and massage to relax after finishing.

Avoid sweets, high-fat and high-calorie barbecue and frying, eat more fish, meat, eggs, beans, dairy products, fruits and vegetables, and get enough sleep is also important.

Training plan three times a week:

Astrology 1: Upper limb exercise (chest, biceps brachii, triceps brachii), abdominal exercise, and finally aerobic exercise.

Astral stage 3: lower limb exercise, abdominal exercise, and finally aerobic exercise;

The fifth stage: upper limb exercise (shoulder {deltoid toe, middle toe and back toe}, back), abdominal exercise, and finally aerobic exercise.

In the middle, you can do Duoyan Zheng weight-loss exercises at home. Or do aerobic interval exercise (such as insanity).

Saturday or Sunday: You can arrange a yoga exercise or pilates exercise.

Specific arrangement of the training plan:

Chest:

Three groups of bench press, each group 10- 15 times.

Butterfly machine clips the chest in 2 groups, each group 10-20 times.

Two groups of dumbbell supine birds, each group 10-20 times.

Biceps brachii:

Dumbbell bending 2 groups, each group 10-20 times.

Hammer bending 2 groups, each group 10-20 times.

Triceps brachii:

Both groups performed flexion and extension of the posterior cervical arm, each group 10-20 times.

Press the tensioner arm in two groups, each group 10-20 times.

Shoulder:

Dumbbell lifting (deltoid toe) was performed in 2 groups, with 65438 0.5 times in each group.

Two groups of dumbbell lifting (deltoid toe), each group 15 times.

Two groups of lateral birds (deltoid middle bundle), 65438 05 times in each group.

Bird prone (deltoid posterior bundle) 2 groups, 65438 05 times in each group.

Back: 3 groups of pull-ups (narrow grip), each group 10- 15 times.

2 sets of sitting tensioners, each set 15 times.

Sit in two groups, each group 15 times.

Abdomen:

Three groups of abdominal rolls, 20 times in each group.

Three groups of supine leg lifts, 20 times in each group.

3 groups of dumbbell lateral flexion, 20 times in each group.

Flat support, lateral support.

Leg exercises:

Three groups of lunges and squats, each group 15-20 times.

3 groups of dumbbell squats, each group 15-20 times.

There are 3 groups of sitting leg flexion and extension, and each group has 15-20 times.

Aerobic exercise (choose one at a time):

Treadmill for more than 40 minutes, aerobic and spinning.