The following plan is done three times a week, every other day, and takes about an hour each time (compact and efficient).
1 Warm-up exercise: 5 to 10 minutes, just sweat a little, you can use: stationary bicycle;
2. Strength training: 30 minutes, increase caloric consumption and improve metabolism, using: combined equipment (see strength training for details);
3. Aerobic training: 20 minutes. At this time, fat burning is directly mobilized. Use: walk briskly on the treadmill with the heart rate reaching 133 beats;
4. Stretch and relax: 5 to 10 minutes, flexibility training, relax the muscles of the whole body, and return the heart rate to normal. Use: mat movement.
Strength training: (Tighten the muscles to make the body stronger, slimmer, more shapely and slender!)
Control it to about 30 minutes, perform 1 movement for each part, do 3 groups of 15 times for each movement, and the alternative movements are in brackets.
1. Chest: Sitting chest press (push-ups)
2. Back: seated rowing (neck pull-down)
3 Legs: Sitting leg kick (sitting leg flexion and extension)
4 Shoulders: Seated press (dumbbell lateral raise)
5. Waist: Sitting back pressure (Roman chair back extension)
6 Abdomen: Sitting abdominal crunches (fitness ball sit-ups)
Download: Dumbbell Fitness Encyclopedia and become familiar with the above movements.
Dietary suggestions: (No specific recipes are given because everyone is different! Just grasp the main principles)
Eat small meals often, rich breakfast, resist junk food,
Eat more fruits and vegetables (5 servings of vegetables and 3 servings of fruits per day),
Drink more water, reduce staple food, eat more beans, moderate amounts of lean meat and fish.
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2: L-carnitine + fruit and vegetable fiber meal replacement (suitable for weight loss people who weigh more than 20 pounds more than the standard weight.)