There are many benefits of doing fitness, such as losing weight, building muscle, etc., and there are also some things to pay attention to when doing fitness. At the same time, some people will make plans when they exercise. I believe many people still understand what a fitness and weight loss plan is. So, what does the Collector’s Edition of the fitness and weight loss plan look like? Let’s learn about the fitness and weight loss plan together!
Monday: Chest training + skipping rope for 20 minutes
4 sets of flat barbell bench press x 20 reps, 4 sets of incline dumbbell bench press x 20 reps, 4 sets of flat dumbbell flyes x 20 reps, 4 sets of butterfly chest presses x 20 reps, 4 sets of machine flyes x 20 reps
Tips for weight loss: Switching between groups only requires the rest time to go to the next equipment, without additional rest, which is more beneficial to hormone secretion.
After anaerobic exercise, include aerobic rope skipping exercise to help you achieve your weight loss plan faster!
Tuesday: Back training + variable speed treadmill running for 20 minutes
5 sets of high pull-downs x 20 reps, 5 sets of bent-over barbell rows x 20 reps, 4 sets of single-arm dumbbell rows x 20 reps, 3 sets of straight-arm push-downs x 20 reps, and 3 sets of goat press-ups
Tips for weight loss: Do not lean forward or backward excessively during the pull-down process. This is especially important on the day of back training. If the posture is not correct, the spine may be injured.
There are usually many people on the treadmill in the gym. After doing back training, remember to run for dozens of minutes, run at variable speeds to lose fat, and run uphill to lift your buttocks.
Wednesday: Shoulder training + spinning fat loss
Barbell front neck press 4 sets
Tips for weight loss: Strength training is better combined with breathing.
Spinning bikes help burn the bodyof glycogen, because today’s training time will be very long, you can eat a banana to replenish energy 30 minutes to 1 hour before the start of fitness.
Thursday: Arm training + elliptical machine for 20 minutes
Dumbbell alternating curls 4 sets Group x20
Tips for weight loss: Use dumbbells to train your arm muscles. Pay attention to lowering them slowly, for at least 3 seconds, to feel the stretch. How fast can you go when lifting the dumbbell up?
The elliptical machine helps improve physical endurance and exercise cardiopulmonary function. Compared with the treadmill, the impact of the elliptical machine on the knees is relatively small. Friends with a large weight base can replace all running exercises with the elliptical machine.
Friday: Leg training + rowing machine aerobics
4 sets of free squats x 20 reps, 3 sets of 45-degree inverted kicks x 20 reps, 5 sets of machine femoral curls x 20 reps, 2 sets of frog jumps x 35 reps, 4 sets of unilateral heel raises x 100 reps x 2, and 2 seated leg extensions Group x20
The rowing machine is a common aerobic equipment in large gyms. If the gym has one, you can practice it. If not, you can use other aerobic exercises instead of rowing machine aerobics. The sitting position is used during the exercise, so the impact on the joints of the lower limbs is relatively small. This is an aerobic exercise that requires the participation of the muscles of the whole body, and can have a good weight loss and fat reduction effect.
Saturday: Core waist and abdominal exercises + step exercises
Flat barbell bench press 4 sets ), 3 sets of lateral body flexion with bells x 20 pieces
Remember to do aerobic exercise after training. Practicing step aerobics can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and fat, it can also shape the participants' buttocks and legs.
Sunday: Closed
Take a day off to prepare for the next week.
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