The fat-reducing and shaping training program is mainly aimed at friends who go to the gym to exercise. It is suggested to do anaerobic exercise (strength training) before aerobic exercise. The following is the gym weight loss plan I have compiled for you. Welcome to read and browse.
Gym weight loss schedule Monday: running+equipment exercise
This is the most routine way to lose weight in the gym. Running is to make fat burn and fundamentally achieve the goal of losing weight. Generally speaking, the best effect is to control the running time between 45 and 60 minutes, while the equipment exercise is aimed at a certain part of the body to lose weight, such as thin thighs.
Tuesday: Aerobic+Equipment Exercise
Aerobics also belongs to aerobic exercise, and its exercise intensity and fat burning effect are no less than running. If you think running is too boring, you can use aerobics instead. Generally, gyms have mass sports such as boxing, barbell and aerobics, which are suitable for all ages.
Wednesday: rest
The rest here does not mean that you don't exercise at all, but that you can do some less strenuous exercise in parks and other places, such as brisk walking, race walking and other leisure activities. You can also do some simple yoga exercises at home or in the gym to help relax your muscles, let your body rest and prepare for the fitness plan for the next few days.
Thursday: Spinning bike
Spinning is one of the aerobic exercises that consume intense calories, and its main feature is active atmosphere. With dynamic music, people will get excited unconsciously in the process of fitness and increase the burning rate of fat. This is one of the most popular weight-loss exercises.
Friday: Hot Yoga+Jogging
Hot yoga is very popular with ladies, but it has some limitations and moderate exercise intensity. After a high-temperature yoga, maybe your exercise didn't achieve the effect of losing weight. At this time, it is best to do some jogging on the treadmill to speed up the body's fat burning.
Saturday: swimming
Swimming is also one of the most effective aerobic exercises. It can not only help burn fat, but also beautify the body curve, which is very effective for losing weight and shaping. I believe many people like to do this sport on weekends!
Sunday: Go quickly.
Walking slowly can't achieve the effect of losing weight', and the fitness coach suggested that walking fast on the treadmill is a very good way to lose weight, which not only won't cause too much burden on cardiopulmonary function, but also can get soft lines.
Gym weight loss plan 2 plan 1:
Day 1: Chest exercises
Training sequence: 1. Bench press (load, four groups, 8- 12 times in each group, if you can do it less than 8 times, it means that the load is too heavy and too light, which needs to be adjusted, so I won't go into details later)-> 2. One week: push upward obliquely (load, four groups); Biweekly: parallel bars arm flexion and extension (can be aggravated, four groups)-> 3. One week: Sleeping birds (four groups); Once every two weeks: chest clamping (four groups)
The next day: practice your back
Training plan: 1. One week: neck pull-ups (aggravated, four groups); Biweekly: pull-ups in front of the neck (can be aggravated, four groups)-> 2. One week: rowing in a standing position (load, four groups); Biweekly: hard painting (heavy, four groups)-> 3. One week: chest pull (four groups); Biweekly: Shrugging (four groups) Day 3: Exercise your legs.
Training plan: 1. Squat (more than twice the weight, four groups)-> Step 2 bend your legs on your stomach
(not less than 1/2 body weight, four groups)-> Step 3 stand up (group 4)
Day 4: Practice the triceps brachii.
Training plan: 1. Narrow bench press (heavy, four groups)-> 2. One week: elbow pressing in standing position (four groups); Biweekly: supine arm flexion and extension (four groups)-> 3. Flexion and extension of prone arm (four groups)
Day 5: Practice biceps brachii
Training plan: 1. Vertical arm bending (load, four groups)-> 2. One cycle: one arm bending (four groups); Biweekly: single-arm bending (four groups)-> 3. One week:? Rod (four groups); Biweekly: Pastor chairs with bent arms (four groups)
Day 6: Shoulder Training
Training plan: 1. Anterior cervical compression (four groups)->; 2. Neck and back push (four groups)-> 3. Standing birds (four groups)-> 4. Tilted birds (four groups)
Day 7: Reduce fat
Training plan: 1. Sit-ups (six groups)-> 2. supine leg lifts (six groups)-> 3. Jogging (30 minutes without slowing down at medium speed)
From Monday to Saturday, jog for 20 minutes after training. The second scheme has a large amount of training, which requires friends' perseverance and endurance.
Plan 2:
The following plan is 1, three times a week, and the next day, each time is about 1 hour (compact and efficient).
1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;
2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);
Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133;
Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad action.
Strength training: (Tightening muscles makes your body stronger, slimmer, more stylish and slimmer! ) Control in about 30 minutes, each part 1 action, each action is done in 3 groups, each group 15 times, and the alternate actions are in brackets.
1 chest: push chest in sitting position (push-ups)
2 Back: Rowing in a sitting position (neck down)
Legs: Kicking in a sitting position (flexion and extension in sitting position)
4 Shoulders: Sitting press (dumbbell side lift)
Waist: Sit back (Roman chair extended)
Abdomen: sitting posture and belly rolling (fitness ball sit-ups)
Dietary advice: if you eat, you can't give a specific plan, because everyone's situation is different, just master the principles and points.
Eat less, eat more, put an end to junk food, and eat more foods rich in vitamin C, magnesium, iron, zinc and other elements.
Eat more fruits and vegetables (5 servings of vegetables and 3 servings of fruits every day).
Drink more water, reduce staple food, eat more beans, moderate lean meat and fish.
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