Equipment: prepare dumbbells (mineral water bottles can also hold sand). The weight is 1.25kg, 2.5kg, 5kg.

Cycle: practice 5 times a week, rest for 2 days, 1 day is food indulgence day.

Anaerobic part: strength training for different muscle groups, namely chest, shoulders, back, legs and hips, abdomen and arms.

Aerobic part: running, running (with the adaptation of training, the time will gradually increase) or fasting once in the morning.

Chest+back+running

Matters needing attention: Go back to the dormitory or do strength after work at night, and run in the playground or community after work. Warm-up before chest training is very important, mainly to warm up rotator cuff muscles to prevent shoulder injuries. When this chest and back training is stress-free, it can be upgraded to super group training.

Kneeling push-ups x3 group

Training site: pectoralis major, deltoid and triceps.

Group 1: Take a 2-minute exhaustive rest.

Group 2: Rest for 2 minutes after exhaustion.

The third group: exhausted.

Dumbbell straight leg hard pull x3 group

Training site: hamstring muscle group, lower back width, erector spinae, gluteus maximus.

This action should be slow 2 seconds 1 second to get up.

Group 1: 15 breaks (2.5kg dumbbells) 1 min.

Group 2: 20 times (5kg dumbbell) rest 1 min.

Group 3: Exhaustion (10 lb dumbbell)

aerobic exercise

Go to the playground or community for 30 minutes. Suggestion: Walk fast 10 minutes and jog for 5 minutes, or walk fast 10 minutes and jog again 10 minutes. In short, brisk walking and jogging alternately can not only maintain the heart rate, but also play a good role in reducing fat. Upgrading this training method is actually the intermittent training of HIIT.

Problems needing attention in operation:

Try to run. If you are tired of running, you can walk quickly. If you have enough rest, you can continue running. Do not exceed 5 minutes.

In other words, you can alternate brisk walking and jogging.

When jogging, the whole foot touches the ground, and the hind foot accounts for the majority.

Don't step on the ground like you are dead, or your knee will be useless sooner or later. You should have control and flexibility when running, and try to reduce the pressure on your knees. If you run on the road or in the community, you'd better choose a pair of shock-absorbing running shoes.

Stretch after running. The simplest stretching is divided into calf stretching, thigh stretching, shoulder pressing and lower waist.