Exercise: jogging
Exercise frequency, not less than 5 times a week, preferably/kloc-0 times a day, with the best effect of reducing fat.
Exercise time: it is best to exercise for 50~60 minutes at a time. If you really can't do continuous exercise for such a long time, I suggest you divide it into two 30-minute exercises, but it is not recommended to replenish energy between them.
Exercise intensity: This is very important for reducing fat. Exercise intensity is mainly reflected by heart rate. Your heart rate during exercise should be controlled within the range of 50%~75% of your maximum heart rate (220- age), so that the fat-reducing effect is the best.
Pull-ups mainly use the strength of biceps brachii and latissimus dorsi when doing movements. If you can't do both, it means that your biceps are too weak. Dumbbells are a good way to train biceps brachii. I suggest you do the following actions to improve the strength of biceps brachii.
Recommended strength training plan for you
Monday:
Narrow push-ups: Hands are shoulder width apart. Number of groups: 4 groups; Quantity of each group: 60% of the maximum number of times this action can be completed at one time. If you can only do 10 at a time, then a group can do 6. Grouping interval: 2 minutes.
Tuesday:
One-arm dumbbell bending: number of groups: 4 groups; Number of people in each group: 8 people; Weight per time: 60% of the maximum weight you can lift at a time, for example, you can lift 10KG at most at a time, so you can lift 6KG at a time. Grouping interval: 2 minutes
Wednesday: one-handed dumbbell rowing: number of groups: 4 groups; Number of people in each group: 8 people; Weight per time: the method is the same as above; Grouping interval: 2 minutes.
Precautions:
The training plan is a training cycle every three days. The current training goal is to improve the strength of your arms and torso.
Ensure that the movements are in place and standard during training. Shortage is better than abuse.
You can eat an extra whole egg within half an hour after strength training.
The training plan takes one month as a cycle. You can continue to consult me and then adjust the training content and items.
Schematic diagram of action
One-arm dumbbell bending