Fitness fat loss plan weekly schedule How to train

As the pace of society continues to strengthen, many people go to exercise without plans, but go whenever they think of it. It is impossible to achieve the effect of fitness in this way. Exercise and fitness are a long-term thing and require a good plan. Today we will introduce a fitness fat loss plan, and do it together!

Gym Weight Loss Schedule Monday

Exercise chest + aerobic jogging

Flat barbell bench press 4 sets x20, 4 sets x20, flat dumbbell bench press 4 sets x20, butterfly chest clamp 4 sets x20, instrument flying bird 4 sets x20

Breast exercise is an anaerobic exercise. The training method of first anaerobic and then combined with aerobic is the most effective way to lose weight. Aerobic jogging is a good fat loss and weight loss training. Friends with a basic training foundation can slow down Running time is controlled at about 1 hour.

Gym Weight Loss Schedule Tuesday

Exercise back + dynamic bicycle course

5 high-level pull-down 5 sets x20, leaning barbell rowing 5 sets x20, single-arm dumbbell rowing 4 sets x20, straight arm pressing 3 sets x20, goat stand up 3 sets x20

Gym Weight Loss Schedule Wednesday

Exercise shoulder + elliptical running

Barbell neck pressing 4 sets x20, single-arm dumbbell 3 sets of side lifting x20, 4 sets of bent birds, 3 sets of single-arm dumbbells in front lifting x20, 5 sets of bent dumbbells in front lifting x20, 5 sets of bent dumbbells in back lifting x20

The shoulder muscles also play an important role in the coordination of body shape. You must practice shoulder training in the gym. More and more people will practice elliptical machines in the gym. The elliptical machines can train our coordination ability of the upper and lower limbs, and at the same time they can burn fat and lose weight. It is important to note that you must master the correct usage method.

Gym Weight Loss Schedule Thursday

Exercise arm + pedal exercise

4 sets of dumbbell alternating curls x20, 4 sets of concentrated curls x20, 3 sets of inclined curls x20, 4 sets of narrow bench presses x20, 4 sets of backhand neck flexion and extension 4 sets of backhand neck flexion and extension 3 sets of puller single arm pulling down x20

"If you want to practice your chest muscles, practice your arms first." The muscles include triceps (key), biceps, and deltoid muscles (front, middle, and back bundles), and the wrist flexors and wrists of the forearm Extensor muscles. Practicing pedal exercises can consume a lot of energy and enhance cardiopulmonary function. In addition to losing weight and losing fat, it can also shape the participants' hips and legs.

Friday of the gym weight loss plan

Exercise legs + rowing machine aerobic training

Free squats 4 sets x20, 45-degree pedal 3 sets x20, 5 sets x20, 2 sets x35, 4 sets of single-sided lifting heels x100, 2 sets of sitting legs x20, 2 sets of sitting legs x20, 2 sets of sitting legs x20, 2 sets of x20, 2 sets of sitting legs

Aerobic training is required after the legs. Rowing machines are a common aerobic equipment in large gyms. The sitting position is used during exercise, so the impact on the lower limb joints is relatively small. This is an aerobic exercise that requires the participation of the whole body muscles, which can have a good weight loss effect.

Gym Weight Loss Schedule Saturday

Exercise waist and abdomen + aerobic exercises or aerobic exercises

Flat barbell bench press 4 sets x20, high pull-down 2 sets x20, and sitting equipment horizontal rowing 3 sets x20 , 2 groups of curls x use all your strength, 2 groups of turns of waist x40, 2 groups of curls of side abdomen (use all your strength), 3 groups of lifting body flexion x20

After practicing the waist and abdomen, you can last aerobic exercises or aerobic exercises. Aerobic exercises require fitness workers to emphasize the perfect combination of speed and strength when stretching their fists, so that the practitioner consumes a lot of energy and achieves a comprehensive and effective weight loss effect. Especially during exercises, it is necessary to maintain flexible movement of the lower limbs and coordinated force of the waist and abdomen muscles, so it has a significant effect on consuming subcutaneous fat in the waist and abdomen and lower limbs. Fruit.

Gym Weight Loss Schedule Saturday

Stretching break + yoga or Pilates

Rest and stretch for 35 minutes. In the last yoga class, you will rebate your muscle endurance and core stability. Prepare for the next week's gym weight loss plan.

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