2 push-ups to exhaustion (chest exercises)

3 runs 1 min

4 Repeat 2 and 3, one * * *, and make 5 groups.

5 Lift a group horizontally on the load-bearing side to exhaustion (practicing deltoid muscle, that is, shoulder).

6 runs 1 min

7 Repeat 5 and 6, and do 5 groups at a time.

8 15 second sprint, walk for 30 seconds, repeat 15 minutes.

This is a high-intensity interval training method, which increases anaerobic training and has a strong muscle exercise effect. Muscle content and quality are high, which helps to consume calories.

This plan must be carried out every other day. This is the first plan. The second item of the second plan is changed to pull-ups (training latissimus dorsi), and the fifth item is changed to sit on the arm to flex and stretch (training triceps). The third scheme is to change 2 into horizontal bar double bending (biceps) and 5 into prone sit-ups (abdominal muscles).

Attention: Try not to rest during the whole training process, keep the heart rate at or above 155 per minute, and run hard when sprinting, and the heart rate should reach about 190. All training should be completed within 1 hour. In addition, warm-up exercises such as knee pads should be done before training, otherwise beginners will have hidden dangers of tenosynovitis.

Diet must conform to the following principles, otherwise it is a waste of practice: 1 halve the staple food for three meals a day.

Don't eat any fat, eat less pigs, cattle and mutton, and eat less high-fat and sweet foods, such as barbecue, ice cream, dessert and all snacks.

Eat less fruit and more vegetables.

4 Fasting 3 hours before going to bed.

Eat two proteins after training.

6 Practice before breakfast or after dinner.

7 Not enough to eat, hungry all day. Eat once a week at most! ! !

The first month will be very tiring. Stick to it, 1 month is valid. The key is to shut up or stop practicing! ! !