Recently, I have regained my enthusiasm for fitness. I've been at a standstill for a year and a half. I am in a good mood recently. I am also planning a new fitness plan in my mind. Tell me my new plan. It's not mature yet.

Losing weight has always been my topic, and it is the first. I have also encountered an old problem recently. Because I didn't exercise for a long time, my physical strength and endurance dropped too much, so I had to start a new painful journey. I met a fat MM yesterday and chatted with him about the experience of keeping myself going. To lose weight, I need to do more aerobic exercise. For fat people, running is not suitable, and it is harmful to the meniscus of knee joint. It is best to use an elliptical machine for one hour every day. I have two suggestions. One is to buy an MP3 player and download some "slow shakes" online. First, start downloading slowly. When running, follow the rhythm. If you feel slow, download it faster and listen slowly and alternately. It's much easier to run for an hour like this. Your physical strength is also improving bit by bit. Second, buy a pair of good shoes. A good pair of shoes can relieve a great part of your pain and protect your knees and feet. These shoes have been with me in the gym for more than three years. My feet feel very painful recently. These shoes should be retired. I'm going to buy a pair of full palm air cushions. It feels good to try it on, but it's too expensive. But I decided to buy them. It is worthwhile to keep yourself healthy. One more thing, don't buy it online. I bought it a few days ago. They are still reputable shops. They are fake. It's really hard to tell with the naked eye. I have never bought this pair of shoes online. This pair of shoes 1288.00 is really not cheap, but I'd better go to the mall to buy it. The key is not to show others, but to protect yourself. I bought shoes online for the first time and for the last time. These shoes are uncomfortable. Only the feet know, so don't be wronged.

The second stage is shaping, which is divided into two parts: equipment and yoga.

Now I practice equipment every day, but that's not the point. I want to talk about equipment. Many girls don't practice equipment. In fact, simple aerobic weight loss can only change the body from a big gourd to a small gourd, and will not make the body shape and bumps tangible. The function of equipment is to shape the body. I haven't practiced for a long time, and I'm a little rusty on the equipment. I plan to get a comprehensive exercise outline for all parts. Read it in my other blog later.

Yoga is a kind of internal and external exercise, which lengthens muscles and makes muscle lines look better. Besides, yoga is also used to regulate the mind. I like Ashtanga yoga best, which is characterized by both strength and flexibility. Let me say a few more words here. I found that men seldom practice yoga in the gym, but in fact, many yoga masters are men. Yoga is very helpful to men

The third stage is fitness. Keywords aerobic exercise, equipment, yoga,

Aerobic can keep the heart and lung function, once or twice a week, one hour at a time.

Instruments can maintain muscles. Now I work part of every day. Speaking of fitness, I want to use a slightly more complicated scheme. I will do it later.

Yoga is self-cultivation and makes muscles more beautiful. It will also make the limbs weak. At this stage, yoga should be my main practice. I just need to stay in shape.

Of course, I will also insert some other sports, such as swimming, outdoor, roller skating, Tai Chi, table tennis and so on. I am not weak in these projects.

The following is my previous fitness plan. Now I have changed a lot, but I can still learn from it.

Warm up for 8~ 12 minutes first.

Second, the equipment (40 minutes -60 minutes)

★ Monday: chest (pectoralis major) 30/ group, 4-6 groups.

● Upward inclined bench press

● The rising bird

● Cross your chest.

● Butterfly brooch

★ Tuesday: back 30/ group, 8 groups

● High pull-down

● Sit on an equal footing.

● Dumbbell bends down and strokes.

● Barbell rowing

★ Wednesday: shoulder (deltoid) 30/ group, 8 groups.

● Front flat lift (front of deltoid)

● Side lift (deltoid)

● Bend over and lift horizontally (at the back of deltoid)

● Upright press (behind deltoid)

★ Thursday: 30 arms (2,3 heads)/group, 6- 10 group.

Flexion and extension of the posterior cervical arm (triceps brachii)

Low elbow flexion and extension (triceps brachii)

Low rope tension (triceps brachii) (narrow grip)

● Lift barbells (biceps brachii)

● Dumbbells bend alternately (biceps brachii)

● The rope index is upward (biceps brachii)

★ Friday: Legs (quadriceps femoris and biceps femoris) (I don't practice legs now, one stage. My quadriceps has been separated, which is terrible. Now I'll lift it back)

● Half squat (quadriceps femoris)

Low squat (quadriceps and gluteus maximus)

● Squat with arrow (gluteus maximus, biceps femoris and quadriceps femoris)

● Vertical kicking (inner leg and outer leg)

Aerobic exercise (60 minutes, heart rate:11-148)

After finishing the equipment, stretch and rest, and do 1 hour aerobic exercise.

After aerobic exercise, simply press your legs.

Fourth, abdominal muscles. (rectus abdominis, oblique abdominis, oblique abdominis, transverse abdominis)

● 300 sit-ups

● Lift 300 legs on your back.

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