The first week:
The first day: I mainly practice my arms. Do 30 sets of sit-ups and 3 sets. Pull down 25 straight arms in groups and make 3 groups. (Weight: 2 kg) Sitting dumbbells with one arm behind the neck are pressed in groups of 20 to make three groups. (Choose 3 kg for dumbbells) Do 3 groups of 25 squats with fitness balls. Finally, do aerobic exercise on the treadmill for 30-40 minutes.
The next day: rest.
Day 3: The treadmill is aerobic for 40-50 minutes.
Day 4: I mainly practice my legs and hips. Do 30 sets of sit-ups and 3 sets. Squat with one leg, three groups of 20. Straight arm pull-ups and squats are in groups of 25 and 3. (Weight: 2 kg) A group of 20 people kick the rope and one leg, and do 3 groups. (Weight: 2 kg) Kick one leg by the rope in 20 groups, and do 3 groups. (Weight 2 kg) Finally, do aerobic exercise on the treadmill for 40-50 minutes.
Day 5: The treadmill is aerobic for 50 minutes.
Day 6: Practice waist and abdomen. Pull down the rope in groups of 25 and make three groups. (Weight: 2 lbs.) Rowing with rope straight arm is carried out in groups of 25 people and divided into 3 groups. (Weight is 2 lbs.) Pull one-arm ropes in groups of 20 on each side, and make 3 groups. (Weight 2 kg) Three groups do 30 sit-ups. Finally, the treadmill has 40-50 minutes of oxygen.
Day 7: Rest.
The second week:
Day 1: Do 3 sets of sit-ups (turns), 30. Dumbbell bodies are lifted horizontally in front in groups of 25 (step on one leg) and made into 3 groups. The dumbbell body side lift (one-legged stepping) is carried out in groups of 25 people. 25 dumbbells are pushed back from the neck (together with the steps) to make 3 groups. Pull down 25 straight arms in groups and make 3 groups. (Weight 2 kg) The treadmill is aerobic for 40-50 minutes.
The next day: rest
Day 3: The treadmill is aerobic for 50 minutes.
Day 4: Do 30 sit-ups (turns) in 3 groups. Pull-ups and straight arm squats are in groups of 30. (Weight: 2 kg) A group of 20 people kick the rope and one leg, and do 3 groups. (Weight: 2 kg) Kick one leg by the rope in 20 groups, and do 3 groups. (Weight 2 kg) Finally, do aerobic exercise on the treadmill for 40-50 minutes.
Day 5: Rest.
Day 6: Do 30 sit-ups (turns) in 3 groups. Pull down the rope in groups of 25 and make three groups. (Weight: 2 lbs.) Rowing with rope straight arm is carried out in groups of 25 people and divided into 3 groups. (Weight is 2 lbs.) Pull one-arm ropes in groups of 20 on each side, and make 3 groups. Treadmill aerobic for 40 minutes.
Day 7: Rest.
In the second two weeks of the first month, do it in this order, and the weight will increase to 4 kg.
In the second month, aerobic training should be advanced before equipment training. The weight of equipment training should be increased to 6 pounds.
In the third month, aerobic training can be alternating training of stair treadmills and treadmills. Aerobics should be placed behind the equipment and the weight should be kept at 6 kg. It would be better to add some Pilates classes.
Exercise lies in persistence. The first month of aerobic training will improve our metabolic rate. Once the metabolic rate is improved, the subsequent training will be more effective. Also, warm up before each exercise and do it with a treadmill for 5 minutes to avoid injury during exercise. Stretch and relax after exercise to reduce fatigue, especially after running, otherwise your legs will thicken.
Come on! Slowly, you will find the effect of slimming down after exercise! Wish you success!