Warm-up training: warm-up exercises such as brisk walking, jumping and leg lifting on the treadmill 10- 15 minutes to help the body warm up and walk up.
Anaerobic training: do 30-50 minutes of anaerobic exercise, such as high-level pull-down, sitting leg adduction, leaning back and swinging leg, belly rolling, flat support, squat, etc. , and focus on training chest, back, legs and other large muscle groups.
Aerobic training: 30-50 minutes of aerobic exercise such as swimming and treadmill, focusing on exercising cardiopulmonary function and improving physical endurance and heart rate.
Stretch and relax: stretch and relax 10- 15 minutes, such as jogging and static stretching, to help relieve muscle tension and soreness after training.
When making a training plan, you can make appropriate adjustments according to your own situation. For example, if you want to increase muscle mass and shape body lines, you can add some equipment training or use some special fitness equipment. At the same time, we should also pay attention to diet control, avoid excessive intake of high-calorie and high-fat foods, and eat more fruits and vegetables, coarse grains and rich foods in protein. The most important thing is to keep enough patience and perseverance, adhere to training and diet control, and achieve the purpose of reducing fat.