Look at the weight of this little brother 140 Jin. Judging from his figure, he has a certain fitness foundation, but because his stomach is full of fat, he always looks out of shape. In order to change, he decided to make a 30-day skipping fat-reducing plan, and with the help of skipping weight-reducing weapon, combined with 13 training movements, the fitness efficiency was effectively improved.
By measuring the thickness of sebum, we can see that his body fat rate is 18.3%. Although it is not high in numerical value, the small fat in the small belly affects the image very much. Does the waistline of 34 greatly reduce the temperament of healthy sunshine?
Look at your figure before the fitness challenge. Although the muscle lines still look prominent, it is obvious that fat has seriously affected his overall sense of bodybuilding. No wonder he wants to move himself by skipping rope.
His training combination is very simple and efficient. He skips rope 12 minutes every day, and is divided into 4 groups, each of which skips rope for 3 minutes. In order to improve the efficiency of burning fat and make the whole body get all-round exercise, he added several training movements to each group of skipping rope. Here is the first set of training: Bobby jumps for 45 seconds, climbs on his stomach for 45 seconds, jumps up and down for 45 seconds, and finally skips rope for 3 minutes.
The second group of training content can also achieve the effect of all-round training: kettle bell squatting for 45 seconds, push-ups for 45 seconds, standing long jump for 45 seconds, prone crawling for 45 seconds, and finally skipping rope for 3 minutes. Of course, other weights can be used instead of kettle bells ~ ~
The training content of the third group has changed again. The kettle bell squats for 45 seconds, squats for 45 seconds, supine knees and legs for 45 seconds, and finally jumps rope for 3 minutes. The muscles of the whole body can achieve the most full exercise.
The fourth group of training content collocation is that the kettle bell arm bends and stretches for 45 seconds, the kettle bell side bow walks for 45 seconds, speed skating exercises for 45 seconds, and finally jumps rope for 3 minutes. The above four groups of training are actually one-day training content, and he intends to persist for 30 days as soon as he persists.
Of course, he also worked hard on his diet and insisted on a healthy diet for 30 days. Eat oatmeal, fruits and vegetables, chicken breast, eggs and other foods with low fat, low sugar and high protein every day. In order to rest his body, he also arranges a rest once a week.
Through the above training and diet, he successfully persisted for 30 days. At this time, he re-measured the body data, and the cortical thickness changed obviously, and the waist circumference changed from 34 to 365,438+0. At this time, the body fat rate was only 10.5%, and the body fat decreased by nearly 8%. His weight has also dropped to 140 kg, and he looks much more handsome after losing 8 kg.
Looking at the contrast before and after frontal fitness, we can see that the whole body has obviously tightened a lot, especially the separation degree of chest muscles and abdominal muscles looks more prominent, which is the change brought about by weight loss and fat reduction.
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