I asked a professional trainer to help me develop a detailed fitness plan. Thank you very much!

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

Which bottom of the box did you turn out from?

Whew, there are too few professional articles now

You are not overweight in terms of height, your problem is that you have more local (abdominal) fat accumulation.

The favorite place for fat accumulation is the waist and abdomen. The way to lose fat is reasonable aerobic exercise and dietary control.

1. Aerobic exercise needs to be more than 30 minutes to have an effect, jogging is very good if you can't run, just jump the rope at home. This way the legs will not be thick. Stick to 3 to 4 times a week.

2. It is also good to combine sit-ups, flat leg presses and other actions to connect with the abdominal muscles, and insist on doing it every day.

3. Push-ups at home are very high fitness movements, which can strengthen the pectoral muscles, triceps, deltoid muscles, etc., and also have an auxiliary exercise effect on the abdomen. Do it 3 or 4 times a week, one more time than the last time.

In terms of diet, just eat a normal diet and pay attention to eating more high-protein and low-fat foods. You don't have to deliberately customize the recipe, and you can't eat according to someone else's recipe, right? Hehe.

Seeing that your weight is not very heavy, you can go to the gym and do some abdominal exercises and moderate aerobic exercises. How to practice in the gym has a coach who will guide you. Don't let the coach take you ** It's very expensive, 100 an hour.

Just communicate with the good people who practice in it.