Scientific and effective weight loss and muscle building plan, success is expensive

This plan is suitable for friends who are slightly fat body type (weight is less than the standard weight of 15 kg. Standard height and weight measurement), please pay attention to aerobic exercise first.

first day:

1, before exercise: warm-up: fast walk + stretch for about 15 minutes

2, anaerobic action: chest: Smith bench press - oblique dumbbell press - dumbbell or gantry frame chest. Arm: 肱 2: erect barbell arm flexion and extension - upright dumbbells alternate arm flexion and extension - gantry arm flexion and extension (3 choose 2).肱三: Sit-up barbell arm flexion and extension - dumbbell arm flexion and extension on the sitting head

Girls, each group of 3 movements in the chest, each group of 12, the strength is the maximum that one can bear; the arm has 3 groups of movements, each group of 30; the boys are each group of 3 movements, each group of 12, the power is their own The most affordable.

3, aerobic exercise: running, elliptical machine, spinning bike, any one, for 45 minutes.

4, supplemental exercise: core strength training: 50 belly - "push-ups 10" - "1 minute tablet -" 30 seconds left plate - "1 minute bridge -" 15 push-ups - 》1 minute tablet - "30 seconds right side plate -" 50 times belly - "one minute high plate -" 2 minutes bridge type -" 50 times belly. If you have insufficient physical strength, you can choose 30*3 for the belly and 3 groups for the plate.

5, after exercise: stretch for 30 minutes to add carbon water + protein.

the next day:

1, before exercise Warm-up: fast walk + stretch for about 15 minutes

2, anaerobic action: shoulder: erect dumbbell front flat - Arnold referral - sitting posture Smith recommended. Back: Sitting in a rowing boat - hard-boiled legs - one-armed dumbbell rowing - sitting posture Smith (four choices of three). Girls, each group of 3 groups, 30 per group; boys are 3 groups of each movement, each group of 12, the strength is the maximum that they can bear.

3, aerobic exercise: running, elliptical machine, spinning bike, any one, for 45 minutes.

4, supplemental exercise: core strength training: 50 belly - "push-ups 10" - "1 minute tablet -" 30 seconds left plate - "1 minute bridge -" 15 push-ups - 》1 minute tablet - "30 seconds right side plate -" 50 times belly - "one minute high plate -" 2 minutes bridge type -" 50 times belly. If you have insufficient physical strength, you can choose 30*3 for the belly and 3 groups for the plate.

5. After exercise: stretch for 30 minutes. Supplement carbon water + protein.

Third day:

1, before the exercise: warm-up: fast walk + stretch for about 15 minutes.

2, anaerobic action: leg: barbell squat - barbell arrow è¹² (or self-weight). Girls, each group of 3 groups, 30 per group; boys are 3 groups of each movement, each group of 12, the strength is the maximum that they can bear.

3, aerobic exercise: running, elliptical machine, spinning bike, any one, for 45 minutes.

4, supplemental exercise: core strength training: 50 belly - "push-ups 10" - "1 minute tablet -" 30 seconds left plate - "1 minute bridge -" 15 push-ups - 》1 minute tablet - "30 seconds right side plate -" 50 times belly - "one minute high plate -" 2 minutes bridge type -" 50 times belly. If you have insufficient physical strength, you can choose 30*3 for the belly and 3 groups for the plate.

5, after exercise: stretch for 30 minutes: add carbon water + protein.

Detailed exercise for weight loss in the gym

The first day of the anaerobic exercise in the gym program focuses on chest and arm movements. Chest movements: including Smith bench press, oblique dumbbell press, dumbbell or gantry clip chest. Smith bench press: Do 12 with a maximum weight you can afford, a total of three groups. The advantage of the Smith machine is safety. For female friends with weaker strength, it is more secure than using a barbell or dumbbell. It is necessary to pay attention to exhale while pushing. Push the program with the strength of the chest muscles. Do not borrow shoulders. The power, not to rely on inertia.