Can be synchronized. The process of gaining muscle is the process of losing fat. Because the increase of muscle content can change the physique suitable for getting fat, and the increase of metabolic rate will also consume more fat. Your training plan has not been the best for a long time. Can I exchange it for you?

It is better to exercise on an empty stomach in the morning to reduce fat, and running can be changed to jumping in place.

1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.

2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.

4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.

5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.

6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.

7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.

8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.

9, running for 3 minutes+supine knees and hips (mainly exercise lower back muscles) 1 minute.

10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.

1, after running for 3 minutes, you can choose not only running, but also skipping rope and running in place, and the exercise intensity is controlled at about 70%. How to measure this 70% exercise intensity? We can measure it this way. When running, the body feels between tired and not tired.

2. Practitioners of 10 group can choose to do 10 group or 5 groups of training actions according to their physical conditions. Practitioners can gradually increase the number of exercises, because the more exercises they do, the better the effect of reducing stomach.

3. When doing muscle training, it is recommended to do it within 1 minute as much as possible. You can do 10, and don't be lazy to do 8. The more you do, the better the effect of reducing fat in your stomach. If you can't hold on to 1 min in muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can hold on.

4. To use this method, you need to exercise at least three times a week, and each exercise lasts about 45 minutes. Stick to it for 6 weeks and you will see obvious results.