Losing weight is not a simple action that can reduce fat in any part.
All-round strength exercise and aerobic exercise are needed. I'll give you a plan to lose weight in the gym, which is more suitable for you. I hope it can help you.
Gym exercise program
Sports plan
1 Warm-up exercise lasts about 15 minutes, which can make your body sweat slightly.
Optional: treadmills, elliptical machines, treadmills, bicycles, etc.
2 strength movement
On the first day, the target muscle: chest. Action: flat barbell bench press 4 groups x 15, upward inclined dumbbell bench press 4 groups x 15, flat dumbbell flying bird 4 groups x 15, butterfly chest clamp 4 groups x 15, and instrument flying bird 4 groups x 15.
The next day, the target muscle: back, action: 5 groups of high-position pull-down, 5 groups of oblique barbell rowing, 4 groups of dumbbell rowing, 3 groups of straight arm pressing, 3 groups of goats standing.
On the third day, the target muscles: shoulders, movements: four groups of x 15 in front of the barbell neck, three groups of x 15 in one-arm dumbbell side lift, four groups of x 15 in bird bend, three groups of x 15 in front of one-arm dumbbell lift, and five groups of x/kloc-0 when the inclined plate bends over the dumbbell.
On the fourth day, the target muscles: the second and third humerus, movements: dumbbells alternately bend four groups of x 15, concentrate on bending four groups of x 15, incline plate bend three groups of x 15, narrow bench press four groups of x 15, and reverse arm flexion and extension four groups of x/kloc-0.
On the fifth day, the target muscles: legs, movements: four groups of free squats, three groups of 45-degree handstands, five groups of instruments-thigh bending, two groups of leapfrog, four groups of unilateral bell lifting and heel lifting, and two groups of leg flexion and extension.
On the sixth day, the target muscle: waist and abdomen. Action: flat barbell bench press 4 groups of x 15, high position pull-down 2 groups of x 15, horizontal rowing with a seat 3 groups of x 15, abdomen tuck 2 groups of X exhaustion, waist turn 2 groups of x40, abdomen tuck 2 groups of X exhaustion and bell lift 3 groups of x 65433.
Take a day off and start over.
3 Aerobic exercise (do it every day)
Project A Mountaineer B Treadmill C Elliptical Machine D Bicycle
Choose any of the following exercises, do it for at least 40 minutes, and try to complete 60 minutes of aerobic exercise. You should have the feeling of trying to persist. If you can't persist, slow down.
I wish you a happy workout and achieve your goal smoothly. I have 9 years of training and 7 years of fitness teaching experience. Welcome to discuss, learn, communicate and give advice.