Seek a weight loss plan, especially for the abdomen. There are three kinds of equipment: treadmill, bicycle machine and sit-ups. Plan to lose weight to 130 to 140 kg, and then exercise abdominal muscles. Give you a relatively easy-to-control and practical scheme,

In fact, generally speaking, it is necessary to do equipment training combined with aerobic exercise to reduce fat more efficiently (note that weight loss is not necessarily fat loss), but with your current equipment, it will be more difficult. In addition, please add your age and whether you are concerned. The following plan was customized when you were in your twenties:

The first day:

1,,, squat, do 6 groups, each group does 20-30 times (strong-willed, usually the third group gives up), and rest between each group 1-3 minutes. . After finishing, rest for 5-8 minutes.

2,,, and then get on the treadmill. At first, walk fast (not running, but swinging your arms like running) for 30 minutes (about 6 kilometers), and then jog for 30 minutes (about 9 kilometers, not too fast). After running, walk for 5 minutes to relax. deplane

The next day:

1,,, Do your abdominal exercises (I won't tell you the details if there are sit-ups), and it's also about three movements, each with four groups, each group 12-20 times ... Take a rest for 5 minutes after finishing.

2. According to the technical requirements of brisk walking and jogging on the first day, the total time is 60 minutes without interruption.

Combine the above two days to do circular training, and take a thorough rest for two days a week (if you are too passionate, at least take a thorough rest for one day and do nothing. )

Combine low fat, recipes. . . Eat less and eat more to reduce muscle hunger as much as possible.

The above scheme can consume about 600-900 calories a day. If you don't have a special hobby, you can lose about 4-6 pounds a month, slowly in the first month and slightly faster in two months.

It is estimated that you will reach the planned goal in less than two months.

But it may be a little far from the sexy figure you want, so you should seriously train the equipment to shape your body. If you overeat and eat irregularly, it may be more difficult.

If you really want to do sports, you can send me a text message for consultation, without giving me extra points. Hmm. How interesting