2. The daily training part is in the schedule. Daily training consists of three parts, warm-up before practice+training content in the table+stretching after practice. Warm-up before practice In order to prevent physical injury, stretching after practice helps the body to become slimmer and better-looking, and relieves muscle soreness the next day. Therefore, these two items are very, very important and must be completed seriously.
3. The videos selected in this plan are all suitable for beginners of XHIT series, and there are many other videos in the same part. I have sorted it out and put it at the end of the article. When you feel that a video has been practiced almost, you can replace it with other training videos in this part. Many actions are familiar, so you will master a lot of technical essentials and theoretical knowledge after 12 weeks. It is important to know more about fitness theory on the Internet.
4. According to the following fitness schedule every day, the specific days of the week can be adjusted according to your actual situation, but for muscle recovery, try to practice every other day. It is strongly recommended to print out the plan form or save it in a notebook app, tick it every day after completion, write down your own experience, and look back after 12 weeks, which is quite fulfilling!
5. About diet, this article will not elaborate. Beginners will see obvious changes when they do the following: never go on a diet and don't eat junk food (French fries, etc.). ), don't order greasy and fried dishes when eating out, try to order light dishes. Eat more protein such as egg white and chicken breast (not fried), eat more vegetables, and eat fruit in moderation. The specific diet plan can be mother-in-law. Pay more attention to some popular fitness Weibo and micro signals. Please ask questions in the comments for details.
6. After the implementation of the plan, the body shape will change. It is recommended to measure your size or weight once a week or every half month. Don't weigh yourself every day After eating a meal and drinking a bottle of water, you may gain 2 pounds. Too frequent measurement is completely meaningless and will add trouble to yourself. Every day you cry, "Oh, it's so heavy, no, I won't eat it today to lose a catty."
7. Several kinds of fitness equipment are very useful and often appear in videos. I suggest you buy: yoga mat, 5 lb /2 kg dumbbell, 3 lb/1.5 kg dumbbell. There are many on Taobao and JD.COM, so choose one.
My favorite sentence to share with you: When you are the youngest, you have the best figure! I will give you a detailed fitness plan, and the rest is up to you!