D 1。 Motion sequence
Warm-up-anaerobic-aerobic-stretching
Step 2 suggest exercise time
Warm-up: it is recommended to take 5jiex- 15 minutes.
Anaerobic: 40-60 minutes is recommended.
Aerobic: 40-60 minutes is recommended.
Stretching: suggested 15-30 minutes.
What to eat before training?
30 minutes to 60 minutes before exercise, you can supplement carbohydrates and appropriate amount of protein, which will help to improve the efficiency of burning fat during exercise and help to reduce fat.
For example: a slice of whole wheat bread+an egg white.
Half a corn+a glass of milk
20g oats+a cup of yogurt.
What to eat after training.
Within 20 minutes after exercise, one or more kinds of fast carbon and a large amount of protein can be supplemented to help restore energy quickly and improve the basic metabolism after exercise.
For example: 100 gram of rice+a piece of chicken breast.
A banana+two proteins
-A glass of milk+30g protein powder.