Practice four times a week (Monday, Thursday, Tuesday and Friday)
Practice five times a week (Monday, Thursday, Wednesday, Tuesday and Friday)
Practice six times a week (Monday, Thursday, Tuesday, Friday, Wednesday and Saturday)
Each course can be divided into the following three or four parts.
Warm-up activities (about 10 minutes)
Exercise activities (100- 120 minutes gradually extended)
Performance and competition exercises (0-30 minutes)
Tidy up (relax) activities (5- 10 minutes)
Divide the whole body into two or three parts and practice in turn, one part at a time.
Those who practice four times a week practice one division on Monday and Thursday and another division on Tuesday and Friday.
Those who practice five times a week practice one division on Monday and Thursday and another division on Tuesday and Friday. Practice the parts that need improvement on Wednesday.
If you practice six times a week, practice division once on Monday and Thursday, and practice division twice on Tuesday and Friday. Practice the third part on Wednesday and Saturday. Or the parts that need improvement on Monday, Wednesday and Friday, and other parts on Tuesday, Thursday and Saturday. Or practice a division on Monday, Wednesday and Friday, and another division on Tuesday, Thursday and Saturday.
If you divide your whole body into three divisions and practice six times a week, you can do the following division exercises.
Monday, four arms, shoulders
On Tuesday, five breasts came back.
Wednesday, six legs, abdomen
If you divide your whole body into two divisions and practice four or six times a week, you can choose the following two methods besides the methods already selected in the intermediate stage.
The first Monday, Wednesday and Friday (or one or four) chest, arms, shoulders, upper back, Tuesday, four, six (or two or five) abdomen, legs and lower back.
The second type has three heads: abdomen, chest, shoulders and arms on Mondays, Wednesdays and Fridays (or 14), and two heads: back, legs and arms on Tuesdays and Saturday (or 25).
The above two methods do not include the neck, because the shoulder and upper back movements are generally accompanied by neck exercises.
Each body part can practice two to five movements, and each movement can be done in 4-7 groups. Generally, one exercise should not exceed 60 groups.
The important thing is perseverance. I hope you lose weight successfully, O(∩_∩)O~~