During this period, you can exercise four days a week or the next day, and the effect is the best. Don't be afraid of hard work, two months passed quickly. When I see my proud figure two months later, I will definitely feel that my previous efforts are worthwhile. Fitness training plan: Monday, the first week: complete the basic exercise goal, the second week: jog for 30 minutes, the third week: complete the improvement goal, the fourth week: 15 minutes walk, jog for 20 minutes, Tuesday, the first week: walk with big swing arm for 20 minutes. Speed as fast as possible Week 2: Complete the basic exercise goal Week 3: Swim or ride a bike for 35 minutes Week 4: Complete the improvement goal Wednesday Week 1: Complete the basic exercise goal Week 2: Swim or ride a bike for 30 minutes Week 3: Complete the improvement goal Week 4: Do aerobic exercise with DVD for 45 minutes Tip: Wednesday is a busy central day of the week, so treat yourself at the right time and give yourself 30 minutes. The first week of Thursday: brisk walking and jogging alternate every 5 minutes, ***30 minutes. Week 2: Complete the basic exercise goal. Week 3: Do aerobic exercise on DVD for 45 minutes. Week 4: Complete the improvement goal. Tip: Learn to listen to the signals from your body. After exercise 10 minutes, take a rest and get to know your body's feelings carefully. Are you still energetic or exhausted? Fast food and TV may bring you temporary happiness, but it will also bring you trouble. Why don't you do something else, such as walking and drinking a glass of water, and you will feel better! The first week of Friday: Complete the basic exercise goal. The second week: brisk walking and jogging alternately, 5 minutes each time, ***30 minutes. Week 3: Complete the improvement goal. Week 4: 45 minutes bodybuilding dance. Tip: Breathe 10 times in the morning. You know, deep breathing can not only fully relax your body, but also bring you enough oxygen to make you feel refreshed. The first week of Saturday: swimming and cycling; The second week: complete the basic fitness goal; Week 3: Try to walk long distances, such as walking home from the company; The fourth week: complete the improvement goal prompt: self-test, do something you thought was relatively difficult before, such as having a heart-to-heart talk with the leader. A small challenge once a month can constantly enhance your self-confidence. Rest on Sunday! Give yourself a complete relaxation time every week, sleeping, reading, outing, and even staring blankly. Do whatever you want, as long as you don't overeat. 1. Anaerobic exercise: Anaerobic exercise lasts every time 1 hour. In the second month, it was increased to 1.5 hours. The specific arrangement is 10 minutes for each warm-up. Then move the whole body joints. Then the whole body muscle strength training is carried out for 30 minutes, and the training method is fixed equipment. The sequence of exercise parts is: leg muscles, waist, abdomen, back, chest, shoulder, biceps brachii and triceps brachii. Practice three groups in each part. Before practicing the next part, practice three groups of part one. Then do free weight exercises with the same number of parts and groups. The time is also 30 minutes. 2. Aerobic exercise: When practicing aerobic exercise, you can choose a variety of aerobic equipment to practice alternately for 40-60 minutes. The specific order is: treadmill, stepper, elliptical machine and power bicycle. Exercise 10 minutes or 20 minutes for each aerobic equipment. Heart rate is controlled at 130- 140 beats/min. 3. Precautions: The training time is long, so you should pay more attention to rest to ensure the quality of each training. Don't change the training plan, but firmly believe in it. After a month's training, friends who gain muscle or lose fat will feel that their bodies are developing to an ideal state. After two months, you will have a satisfactory effect. Essentials of sit-ups: supine on the instrument, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and the body is like a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers. Note: The position of hands has a direct influence on the pressure of abdominal contraction. Generally, there are three different placement positions: the simpler one is that the hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck. Diet plan: Diet should be coordinated with the training plan, so that the effect will be more obvious. If you are using your own diet plan to gain muscle or lose fat, I suggest you put it aside now and try the recipe I recommend. The details are as follows: breakfast: two pieces of whole wheat bread, an egg and a glass of milk. Lunch: 150g fish, 100g rice. Afternoon: 200ML yogurt or a banana. Evening: 200 grams of chicken breast, 50 grams of rice and an apple. Note: drink plenty of water every day, not less than two liters. Speed up the body's metabolism. Don't eat after nine o'clock at night. Otherwise, there will be heat that is difficult to consume and fat stored in the body. The above is a two-month shaping plan, and the effect is absolutely remarkable. Hurry up and act!