Ask for a detailed fitness plan 15

It must be combined with diet to effectively shorten the weight loss time. The effect will be slower only through exercise, so you can choose according to your own situation.

As for the fitness program, I can help you with one.

If you have poor flexibility, then you need to increase flexibility exercises, such as yoga. Moreover, in order to prevent muscle clumps, it is necessary to intersperse stretching exercises. Yoga is a good choice. No matter what exercise you do, stretch before and after, which is the most important thing.

The gym said that you can lose weight by training strip muscles, which I think is a bit ridiculous. Maybe you're not expressing it accurately. It is very difficult for women to build muscle. In particular, exercising strip-shaped muscles requires not only a lot of exercise, but also a personal physical foundation.

Your focus is on exercising your lower limbs.

Exercises that must be interspersed with instruments.

Participate in more classes such as pedal exercises, spinning, and barbell exercises. Yoga and body shaping ball exercises are all good choices. I don't recommend that members with a clear purpose go to aerobics and dance classes, in a word, the amount of exercise should be large, and the consumption should be large.

Stretch before each workout, then jog to warm up for a minimum of half an hour. Then go through formal training.

Especially if your lower limbs are thick, stretching is very important, otherwise it is easy to be self-defeating and get thicker and thicker. Note that the resistance of cycling practice should not be too large, of course, even smaller.

Exercise your abdomen with a sit-up board.

Arms, shoulder lines are practiced with dumbbells.

As for the equipment exercises, if you don't master the correct method, the effect will be greatly reduced, and you can find a more professional fitness veteran member to ask for advice and guidance on the spot. You can also see it online**. However, women's exercise equipment is different from men's, and it is necessary to exercise more times, more sets, and light strength.

I'll give you a two-week workout plan for you, try it. At least 2 different equipment should be used for each part, and a different way of exercising should be changed every week.

Week 1: Monday: Aerobic exercises for walking and exercises for lower limbs.

Wednesday: Aerobic exercises for mountaineering and upper limb exercises.

Friday: Aerobic exercises on the bike and lower limb exercises.

Week 2: Monday: Aerobic exercises on the treadmill and exercises for the upper limbs.

Wednesday: Aerobic exercises for walking and exercises for the lower limbs.

Friday: Aerobic exercises for mountaineering and exercises for the upper limbs.

Warm-up From a quiet state to a sports state, there should be a transition, and this transition is called warm-up. Warm-up involves moving all parts of the body to warm up the body so that you don't get injured during the formal workout.

Weight: 1 dumbbell weighing 6-10 pounds.

Counts: 12 times (

Number of sets: 3-4 sets, 30-60 seconds of rest in between.

I have a workout plan of my own, you can see if it works.

Run for 3-5 minutes before training to warm up at a speed of 7-8

Upper body training program.

1. Dumbbell jerk: 6kg, 8-12 in a group, a total of four groups.

2. Bench press: 8-10 in a group, a total of four groups.

3. Pull-down: 60kg, 6-8 in a group, a total of four groups.

4. Barbell jerk: 10kg, 8-10 in a group, a total of four groups.

5. Neck press: 10kg, 6-8 in a group, a total of four groups.

6. Bird machine: 12kg on one side, 8-10 in a group, a total of four groups.

7. Shrug: 12kg, 10-12 in a group, a total of four groups.

8. Snatch: 10kg, 8-10 in a group, a total of four groups.

Abdominal training program.

1. Sit-ups: 15 straight legs and 15 flexed legs.

2. Lateral sleep: 15.

3. Pressing forward bending: 20.

Fourth, the back pressure: 20.

Shoulder deltoid training.

1. Dumbbell alternate front raise: 3 sets of 8-12 times.

2. Dumbbell side lift: 2 sets of times.

3. Leaning over the bird: 3 sets of 8-12 times.

4. Upright rowing: 3 sets of 8-12 reps.