The first fitness package: lose excess weight
Obese people, both men and women, always want to lose 20 pounds a month without eating or drinking. In fact, proper exercise, reasonable diet and the goal of losing 2~3 kilograms per month are the healthy ways to lose weight.
Step 1: Warm up 10 minutes. You can take the form of brisk walking, gymnastics, jumping in place and lifting your legs high. , and feel your body slightly fever.
Step 2: Run for 30 minutes (tool: treadmill). Running is the most effective aerobic exercise. As long as you keep exercising for more than 20 minutes every day, you can consume excess energy (energy supplement products, energy supplement information).
Step 3: Exercise the muscles of waist, abdomen and back (tool: supine board). Put your hands on your ears, and be careful not to hold your head, or you will easily hurt your cervical spine. Push the abdominal muscles and lift them 90 degrees, with 10 times as one group and * * * as three groups.
Step 4: Relax for 10 minutes and do some stretching exercises.
Step 5: Use the bodybuilder for 2 hours. Body-shaping instrument can increase the circulatory function of human body, which is redundant.
Fat can not only achieve the effect of slimming (slimming fat burning products, slimming fat burning information), but also exercise soft tissues and restore muscle compactness and elasticity.
The second set of fitness package: a "panacea" that does not need fat and curves.
Women always want to keep a beautiful figure. A reasonable and correct way of fitness is a "panacea" that does not need fat and curves.
Step 1: Warm up 10 minutes. You can take the form of brisk walking, gymnastics, jumping in place and lifting your legs high. , and feel your body slightly fever.
Step 2: Ride for 30 minutes (tool: exercise bike). Aerobic exercise and leg training can freely exert the riding speed and keep the heart rate at about 120 times per minute. Advanced training such as speed and strength control is best guided by professionals, and it is recommended to take "spinning" courses.
Step 3: Push-ups, chest and arm exercises. Five at a time, take a minute off, and do three groups (tools: supporters).
Step 4: Shake the hula hoop and practice at the waist. 10 minutes is appropriate.
Step 5: Relax for 10 minutes and do stretching exercises.
The purpose of the above two fitness programs is to lose excess body fat.
Generally speaking, if you want to lose fat, you should exercise more, and muscle load training should be supplemented by aerobic exercise. Aerobic exercise can choose running, mountaineering and other forms, and the time should be more than 20 minutes. It should be noted that you should not expect to lose fat quickly in a short time. If you lose a lot of weight in a short time, you will lose water in most cases. Generally speaking, you can lose 0.5 kg per week, which is the fastest safe fat reduction speed.