The basic characteristics of obese men are: full abdomen, big hips, fat limbs and more overweight. Therefore, on the basis of strengthening the whole body muscle exercise, we should focus on adding some aerobic training to lose excess fat in the body.

Tasks and objectives in the primary stage of slimming and body shaping;

1. Develop all muscle groups in the whole body and change the obese body shape.

2. Master the basic movement essentials of dumbbell exercises and learn to coordinate the muscle strength of the whole body.

3. Master the fitness rules of dumbbells in the primary stage and practice consciously. The fitness rules in the primary stage can refer to progressive overload rules, cyclic exercise rules, large-scale congestion rules and changeable action rules.

4. Step by step, enhance physical fitness and physical fitness, and improve the body's ability to bear the load.

Load arrangement:

1. Load strength: 30%-50% of the maximum weight.

2. Load: 4 times a week, two-day cycle; Every time 1 hour, each movement has 4 groups, and each group has 12- 16 times.

Example of plan:

Warm-up activities before fitness (7-8 minutes), whole body muscle strength exercises (dumbbell sitting push-ups, tilting dumbbell rowing, dumbbell supine flying birds, standing at attention, sit-ups and dumbbell bending), dumbbell squat, muscle stretching and relaxation exercises.

In the whole body muscle strength exercise, one action is a group and several actions are circulated, which is called the whole body muscle strength exercise group. In terms of fitness, according to one's physical condition and training level, exercise movements and exercise loads are appropriately adjusted.

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