2. In the plan form are the daily training parts. Daily training consists of three parts, warm-up before practice+training content in the table+stretching after practice. Warm-up before practice to prevent physical injury, stretching after practice helps the body become slimmer and better-looking, and slows down muscle aches the next day. Therefore, these two items are very, very important and must be completed seriously.
3. All the videos selected in this plan are the movements of XHIT series videos, which are more suitable for beginners. There are many other videos in the same part, which I have sorted out and put at the end of the article. When you feel that a video has been practiced almost, you can replace it with other training videos in this part, and many movements are all-in-one, so you have mastered a lot of technical points and theoretical knowledge after 12 weeks. It is important to learn more about fitness theory online.
4, according to the following fitness plan form every day, the specific days of the week can be adjusted according to their actual situation, but for muscle recovery, try to practice every other day. It is strongly recommended to print out the plan form or save it in a notebook app, tick it every day after completion, write down your own experience, and look back after 12 weeks, which is quite a sense of accomplishment!
5. About diet, this article is not detailed. Beginners will see obvious changes when they do the following: never go on a diet, don't eat junk food (French fries, etc.), don't order oily and fried dishes when eating out, and try to order light dishes. Eat more protein such as egg white and chicken breast (non-fried), eat more vegetables, and eat fruit in moderation. The specific diet plan can help you spend your mother's time, pay more attention to some popular fitness Weibo and micro-signals, and ask questions in the comments for specific information.
6. After the implementation of the plan, the body shape will change. It is recommended to measure your dimension or weight every week or every half month. Don't weigh yourself every day. Eating a meal and drinking a bottle of water may increase your weight by 2 pounds, so it's totally meaningless to measure too frequently, and it will add trouble to yourself. Every day, you cry, "Oh, how heavy it is, no, I won't eat today in order to lose a pound."
7. There are several kinds of fitness equipment that are very useful and often appear in videos. I suggest you buy them: yoga mats, dumbbells with a weight of 5 lb/2 kg and dumbbells with a weight of 3 lb/1.5 kg. There are many on Taobao and JD.COM, so just choose one.
Favorite sentence to share with you: in your youngest time, have the best body! I'll give you a detailed fitness plan, and the rest is up to you!
This is how I lose weight! At school! There are no recipes! No time to exercise! Because it is the third year of high school! It took me less than three months from 140 to 1 10. This is a way for many people to lose weight! It doesn't take a month. If you stick to it, you will lose about 10 kg in 20 days! Eat well in the morning! You can also have a full lunch, but it is recommended not to be too oily! But no dinner at night! At first, if you are not used to it, you can eat a fruit or something at night! But not many! Attention! Must not eat snacks! No snacks! Don't insist on having a meal at night! Don't think that a day doesn't matter! You can try it first! It will work in a week! A friend of mine used to be 130, but now 1 10! You can have dinner after the reduction! You can also eat less snacks! But there aren't many dinners and snacks ~ Pay attention to such high calories as KFC boiled fish hotpot, so don't eat it. It doesn't matter if you don't eat dinner, right? You can eat kiwi fruit, apples and tomatoes! Not only can you lose weight, but it is also good for the panel and good for your health.
Gym training program, I want to reduce fat diet:
Generally, low carbohydrate is used-the staple food is eaten in three meals, until it is not hungry, and occasionally there is a normal appetite for one day in a week. Just eat until you are not hungry, and you can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. Or the total amount of food is not much, eating less and eating more meals can also improve the metabolic rate and help reduce fat. The food is light, the oil is corn oil, the meat is fish, the fat is low, and the fruits and vegetables are well matched. In addition, between meals, we can eat some fruits that are beneficial to the stomach and intestines, such as bananas, cucumbers, oranges and other fruits. These fruits can clean up the intestinal flora and play an important role in promoting the digestion of the intestines and stomach. In addition, fruits are rich in nutrients, which make our bodies indispensable, so that we can supplement nutrition and lose weight.
Exercise:
Aerobic exercise for 40-60 minutes. Jogging for 40 minutes in a row requires aerobic exercise. Aerobic exercise is defined as heart rate 1 10- 140, which means breathing without gasping. Aerobic exercise time is also to add a few minutes a week, so as to maintain strength. If you can't persist in jogging for 40 minutes, you can take a quick walk for a while.
Is it useful to lose weight training in the gym? As long as it is correct exercise training, it will be effective after persistence, depending on whether your standard is up to standard. Although some movements look simple, they have different force points and different effects, and may also cause damage.
Ask for a gym fat reduction schedule. Haha, it's easy. If you really want to exercise your body better, and exercise a tall, strong, capable, well-proportioned, natural and unrestrained, graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise methods and take the following overall physical exercise methods as well:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercising every morning;
The third is to do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: When you are learning martial arts for the first time, you don't need to be similar in spirit, but you must pursue similarity. In order to ensure that your gestures are in line with the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try your best to scream at the sky with one breath (you can exercise and improve your vital capacity, confidence and voice). Every day, do more exercises such as in-situ take-off, in-situ take-off and touch-off, run-up take-off and touch-off (which can effectively promote your body's growth, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (it is better to reach or exceed the physical training standards of senior high schools);
The fifth is to prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply when exercising; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how long meat, especially how long tendon meat; Fourth, it can eliminate all kinds of physical discomfort that can occur when you get up in the morning and exercise; Fifth, drinking green tea water on an empty stomach in the morning has the medical effect of eliminating fatty meat (fat meat). After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml every time;
Sixth, you must eat enough every morning, and you must eat well and eat well at noon. Chicken, duck, fish and meat can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc.); Second, it is best to eat less chicken, duck, fish and meat; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why excessive intake leads to long fat meat (fat meat) and no tendon meat (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase the amount of exercise after you get used to it. Note: Before you are under the age of 23, you can't do weightlifting and ultra-intense exercise (including pushing and pulling bars, weight-bearing exercise and squat), which will affect your body height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection for physical exercise and martial arts, as well as the technical essentials, precautions and martial arts routines of physical exercise to study hard, and then carry out specific exercise and implementation.
The above items are equally applicable in the gym, and you should persevere.
As long as you can stick to it for a long time and form such a habit of life. Especially if you can exercise in strict accordance with Articles 4, 5 and 6, I am sure that you will see the effect in two or three months.
If you can persist for a long time, it won't take three to five years, and you will certainly develop yourself into a situation in which you are tall, capable, handsome, elegant, graceful, graceful and graceful, and all your gestures reveal the elegance of the seven fairies, so that handsome guys and beautiful women like to be sought after around you. Isn't it better?
Wish you success!
Warm-up for 5 ~10 minutes, walk fast, or jog, and move your whole body.
Anaerobic training, group 3
Only for the legs, or the shoulders of the arms, or the back, or the chest at a time, with the corresponding big equipment or dumbbells, etc., to practice.
High intensity interval,10 ~ 20 minutes
That is, HIIT, it is recommended to find video learning, from the beginning of adaptability, to the enhanced version and advanced version.
Aerobic training, about 30 minutes
Fast walking, jogging, climbing stairs, aerobics
Gym training plan, there are many ways to lose weight if you want to shape up and lose weight. Personally, Liang Jie ultrasound is better.
It is difficult to ask for a gym training plan to reduce fat and gain muscle for three months, mainly because of your fat. 6 months 15 kg is still no problem.
If it is to lose weight;
It is recommended to carry out aerobic exercise, especially aerobic exercise, 50 minutes of aerobic aerobics every day, or spinning.
If you can't run, especially your abdomen, waist, thighs, face and fat, the running effect is also very good. Running usually lasts for more than 50 minutes, because you can burn fat in 30-40 minutes, mainly jogging, and you can accelerate occasionally for a short time. If you are tired of running, you can walk slowly for 3 or 4 minutes. Proceed in this way
Immediately after running, do abdominal training, mainly sit-ups, do more than 20 (depending on personal circumstances), and do two groups.
The muscles of the outer arm can lift dumbbells horizontally, doing 4-6 groups, each group doing about 15. (Because doing 1-6 is an increase in strength. 6- 12 is normal exercise, and 12-20 is fat reduction. ) Personally, I think 15 is the most suitable for your requirements.
The sequence is running-sitting up-equipment.
If the strength increases mainly;
First, do equipment training, run or aerobic, and finally sit up on your back.
The details can be determined by your own body.
This kind of abdominal training is very effective, remember to do sit-ups immediately after running aerobic!
I just turned my beer belly into a 6-pack abdominal muscle, and now I need to take 15 kg of tablets to sit up in the ocean nest after running.
The main thing is to insist! I hope you have a firm confidence! Come on, hehe!
The most important thing is perseverance, which needs to be clear first.
As for the fitness plan, you can ask the coach in the gym.
Once again, the purpose is to be clear about what level you want to achieve, which is conducive to persistence.
As for the specific practice, communicate with friends more.
Appropriate arrangements for two days off every week.
The principle of fitness is to concentrate on a certain part every time you go.
Chest, legs, back, abdomen and shoulders, this is the basis for the division of the plan. Small muscles of the legs with two heads and three heads are properly interspersed in the appropriate large-scale training.
It is beneficial to the overall development to train the large pieces well and coordinate the development first
Two heads and three heads are also important to determine your arm strength.
If you persist, you can try a higher-level training plan after a certain stage, but you must lay a good foundation first.
And breathing is very important
If the number of groups is not too heavy and laborious, you can do 3-4 actions per block, about 3 groups per action, and 8- 12 groups per group. If the number of groups is large and heavy, you can speed up the action with less or proper weight.
frequency
Your reward points are too small.
Let's talk about nutrition
Let me give you some information
Food learning before and after sweating
Generally speaking, we should eat digestible, high-sugar and low-fat foods such as rice, bread, noodles or fruit before exercise as the energy source during exercise. Although some high-fiber foods (whole wheat bread, high-fiber biscuits) are also rich in sugar, high-fiber foods take a long time to digest and easily cause gastrointestinal discomfort during exercise, so you should avoid eating high-fiber foods before exercise. Some people will feel dizzy and tired during exercise, because insulin is secreted by sugar, which is to maintain the normal response of blood sugar. However, because muscles will use more blood sugar than usual during exercise, it is recommended that you eat sweets or foods with high glycemic index (bread and sports drinks) five to ten minutes before exercise. When exercise begins, insulin will be inhibited and it will not be able to respond to the increased blood sugar in a short time, so that hypoglycemia will not occur. Eat again after 20 minutes of each exercise. You should add more meat, protein, milk and egg white, and drink plenty of water to get rid of uric acid. In addition, it is recommended to eat more yellow-green fruits and vegetables rich in beta carotene, such as carrots, papaya, tomatoes and spinach, which will not only help the development of chest muscles, but also prevent the occurrence of breast cancer (don't think that men don't have this problem and the probability of suffering)!
Steps to cultivate decent appearance
If you want to have sexy and prominent chest muscles and ditch lines, you can easily achieve the effect as long as you train correctly according to the following actions. It is suggested that you can do three or four groups every day, with each group doing twelve to fifteen times, exhaling when you exert yourself, inhaling when you relax, and adjusting your exercise rhythm according to your normal breathing speed. Warm-up and cardio-pulmonary exercise before exercise are absolutely necessary, and stretching after exercise is absolutely necessary, because establishing moderate softness can increase the range of muscle strength maturity, and the exercise movements in the future can be bigger and more beautiful. Whether you meet the standard definition of Metrosexual or not, having a healthy body and mind is definitely a basic task that every male can't ignore. According to the training theme carefully set by uno every month: abdomen, buttocks, back, waist and chest, cross the upper body and lower body in the way of alternating every other day (abdominal exercise can be carried out every day). If you are really careful enough, after about one year's persistence, I believe you can definitely see the wonderful achievements of body sculpture. Come on!