Because of the need to reduce fat and gain muscle, it is best to reduce fat through aerobic exercise every day, but because of local muscle training, you must rest for more than 48 hours, otherwise it will be counterproductive, easy to get injured and strain, and the effect of gaining muscle is not good. Therefore, it is suggested that you can do aerobic exercise every day. Of course, abdominal muscles can be practiced every day, because the recovery time of abdominal muscles is very short, and other large muscle groups can practice 3-4 times a week.

Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.

The first day:

First, warm up 10 minutes, you can choose to ride a fixed bike or walk on the treadmill for 8 minutes. Then, you will do three stretching exercises on the chest, back and legs to be trained, 15 seconds, to make the muscles fully active.

1. Two groups of flat barbell bench press each 12- 15 times, with rest between groups 1 minute.

2. Two groups of barbell squats, each group 12- 15 times, rest between groups 1 minute.

3. The sitting posture of the instrument is divided into two groups 12- 15 times, and the rest between groups 1 minute.

4. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

Note that there is a one-minute break between groups, so it is necessary to stretch the target muscles and adjust the breathing at the same time to recover as soon as possible to prepare for the next group's exercise. The first movement trains the muscles in the middle of pectoralis major, and the second movement trains the quadriceps femoris in the leg. The instrument can be effectively trained to the outside of latissimus dorsi by sitting down, and finally the abdomen lying on the back can be trained to the abdomen close to the chest. All the exercises are finished in 20 to 30 minutes. Finally, do 10 minutes of light aerobic training to end the first class training.

The next day: rest or do 1 hour jogging or cycling +3 groups of sit-ups.

The third day:

Similarly, the warm-up starts at 10 minutes, and then stretches the arms and calves to prepare for the next training.

1. Barbell bending is divided into two groups, each group 12- 15 times, and rest between groups 1 minute.

2. Two groups of sitting dumbbells, each group 12- 15 times, rest between groups 1 minute.

3. Two groups of supine arm flexion and extension, each group 12- 15 times, rest between groups 1 minute.

4. In the second group, leg lifts were performed for each group 12- 15 times, with rest between groups 1 minute.

5. Two groups of supine abdomen, each group 12- 15 times, rest between groups 1 minute.

Day 4: Rest or do 1 hour jogging or cycling +3 groups of sit-ups.

Day 5:

Replacing weight-bearing exercise with low-intensity aerobic training can gradually increase its training intensity with the deepening of training.

1. Aerobic training: You can choose your favorite aerobic equipment to practice for 20 to 30 minutes.

After aerobic exercise, you can take a short rest for 5 minutes before the next abdominal muscle training.

2. Two groups of supine belly roll, each group 12- 15 times, rest between groups 1 minute.

Day 6: Rest or do 1 hour jogging or cycling +3 groups of sit-ups.

Day 7: Rest or do 1 hour jogging or cycling +3 groups of sit-ups.

Make a general plan above, because everyone's situation is different and needs to be changed according to their own time allocation, so the landlord feels that there are inappropriate places we can discuss and improve.