Slimming goals: hips, thighs and abdomen.
Action guide:
20 minutes aerobic exercise
If you choose to exercise in the gym, you can try to do resistance-free exercise on an elliptical machine (also known as an "air walker") or an exercise bike. If you choose to exercise at home, you can do brisk walking, jogging, or playing Tai Ji Chuan and other aerobic exercises.
20 squats
Practice steps: put your hands on your sides, while squatting with your legs, keep your hands straight forward until your hands and knees are parallel to the ground and keep balance. Repeat this action process.
20 lunges
Practice steps: stand up straight with your hands akimbo. Straighten your right leg forward until it is parallel to the ground, repeat this process, and then switch legs.
25 leg bending and hard pulling exercises
Practice steps: stand up straight, hold a 3-5 kg weight gravity object with both hands and droop naturally, bend forward from the waist until the joints touch the ground, and repeat this process.
40 sit-ups
40 single-arm bending exercises
Practice steps: lie flat, put your arms at your sides, and lift your legs up toward the ceiling until they are perpendicular to the ground. Lift your hips 2-4 inches off the ground.
Tuesday
Target lock: arms, chest
Action guide:
20 minutes aerobic exercise
Regular exercise 15-20 minutes, do knee-jerk push-ups, and freely choose exercise methods.
20 barbell press exercises
Practice steps: Lie on your back on the floor, hold a barbell weighing 3-5 kg in each hand, and turn the barbell to the ceiling with your palms facing each other until your arms are straight and your palms are facing your toes. Slowly return to the initial position.
20 chairs stretching exercise
Practice steps: bend your knees, sit at the end of the chair, bend your toes, and focus on your heels. Put your hands on both ends of the chair, fingers down, keep your back straight, lower your torso with arm strength until it is flush with your elbows, torso and shoulders, and then return to your original position.
40 arm flexion and extension movements (20 for each hand), 5-8 pounds for each hand.
Wednesday
Slimming goals: back and shoulders
guide to action
20 minutes aerobic exercise
Hold 1-3 pounds with both hands and do 25 opening and closing jumps.
20 dumbbell side lifts
Practice steps: Feet are shoulder width apart, abdomen is closed and chest is lifted, back is straight, and body stability is maintained. Grab 3-5 kg dumbbells with both hands and hang them at your sides, with your elbows slightly bent. Lift the dumbbell to shoulder level and slowly lower it to the initial position.
40 dumbbell lifts (20 repetitions per arm)
Practice steps: Feet are shoulder width apart, abdomen is closed and chest is lifted, back is straight, and body stability is maintained. Hold the dumbbell weighing 5 kg with both hands and bend your elbows slightly. Lift the dumbbell forward to shoulder level and slowly lower it to the initial position.
Thursday
Slimming goals: hips, thighs and abdomen.
guide to action
20 minutes aerobic exercise
30 donkey stretches (each leg 15 exercises)
Practice steps: kneel on all fours, keep your back straight, put your right knee close to your chest until you touch it, then stretch your right leg in the opposite direction, slowly put it down to its original position, and then change legs.
15 squat compound training
Practice steps: bend your knees, sit at the end of the chair, bend your toes, and focus on your heels. Put your hands on both ends of the chair, fingers down, keep your back straight, lower your torso with your arms until it is flush with your elbows, torso and shoulders, and then return to your original position.
20 hip movements up and down
Practice steps: lie flat and bend your knees, put your feet flat on the ground, support your arms at your sides, raise your hips to the ceiling (about 3 to 5 inches from the ground), and slowly return to your original position.
40 side sit-ups (20 on each side)
Practice steps: lie flat and bend your knees, put your head in your hands, lift your abdominal muscles off the ground, lift your head and shoulders to your knees, and turn in the opposite direction to practice.
Friday
Slimming goal: the fattest part
Kirsch once said, "Make this day of the week a day to overcome shortcomings."
guide to action
20 minutes aerobic exercise
Kirsch said, "If your arm carving is more difficult than any other part of your body, please repeat the training plan on Tuesday. If you have a particularly obvious hunchback, you need to strengthen your activity training on Wednesday. If your hips, thighs and abdomen are still obstacles to your charming body, then in addition to exercising on Mondays and Thursdays, you need to do more Monday training packages on Fridays, which can not only avoid repeating Thursday's movements, but also strengthen your muscles in every movement. "
How to eat a good-looking figure?
Do you still want to lose weight? Then please consider some dietary problems during slimming:
Don't let lean protein become the main part of your lunch and dinner.
Green leafy vegetables, such as spinach, should be considered when choosing vegetables, rather than potatoes with high starch content.
Try to avoid drinking alcohol, because alcohol has a high sugar content.
Don't eat too much high-calorie tropical fruits such as pineapple, banana and coconut.
Don't eat too many sweets. Try fruit sorbet. (