Fat-reducing plan for large population

catalogue

1. Potential risks of training for large base population

2. How to judge that the base population is large?

3. Control the training intensity of large base population.

4. Training program for large base population

5. Reference of training plan for large base population

Thoughts on making fat reduction plan

1. Core training -2. Aerobic training -3. Strength training

○ Lumbago is very common in a large number of people because the weight of excessive fat puts too much pressure on the spine.

At the same time, it will be accompanied by hunchback and weak abdominal strength. Therefore, the fat-reducing training plan for large base population should first carry out core training.

1. Core training

○ Because these three problems are easy to occur with a large base, we should do targeted promotion training first.

1. Loss of spinal flexibility

2. Lack of core strength

3. Pelvis leans forward

Step 1: improve the flexibility of the spine

1. Relax the hip muscles of the foam shaft.

2. Cat stretching

3. Hemispherical spinal extension

Step 2: Breathing and stability training

1. Abdominal weightlifting

2. supine box breathing exercises

3. Prone box breathing exercises

Step 3: Training of core functions

1. Plate bracket

2. Side bridge

3. Hip bridge

2. Aerobic training

"Step by step, improve cardiopulmonary endurance"

○ Because people with large bases are overweight, running and jumping can easily cause joint injuries. It is suggested to start with brisk walking, elliptical machine, cycling, swimming and other aerobic exercises that have little effect on joints, and develop exercise habits. Adopt a unified long-term aerobic mode, starting with a long period of 45-60min with moderate and low intensity. After the cardiopulmonary strength is improved, increase the aerobic intensity, shorten the aerobic training time to 35-45min, but gradually increase the total mileage.

3. Strength training

1. "Don't deliberately emphasize fatigue"

2. "Focus on strengthening back muscles"

3. "Balanced development of upper and lower limb muscle groups"

Reference of training plan for large base population

Monday: Strength training, core training, 30 minutes aerobic training.

Tuesday: 50 minutes of aerobic exercise

Wednesday: rest

Thursday: Strength training, core training, 30 minutes aerobic training.

Friday: 50 minutes of aerobic training

Saturday: Strength training, core training, 30 minutes aerobic training.

Sunday: rest

In the early stage of training, in order to develop good exercise habits without showing exercise rejection, it is necessary to arrange rest time.

Final summary

○ When the core function and joint function of the large population are improved, it really enters the fat-reducing period, and aerobic exercise accounts for the largest proportion of sports consumption.

○ Ensuring adequate rest and sleep, promoting physical recovery, ensuring the number of aerobic training, controlling the intensity of aerobic training, and maintaining regular moderate-intensity exercise can form the exercise habits of large base people.