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Students are hard-working in school, and long-term desk study has had a certain impact on some students' bodies. The body is the cost of learning. Students should not forget to exercise when they pay attention to learning. Students' fitness plans are somewhat different from those of others. Today we will introduce students to the weekly fat loss plan, let's take a look!
Monday: Chest and back training + running
Kneeling push-ups: 3 groups
First group: Be exhausted (do you can't get up) Rest for 2~3 minutes
Second group: Be exhausted 2~3 minutes Second group: Be exhausted
Second group: Be exhausted
Second group: Be exhausted
Second group: Be exhausted
Second group: Be exhausted
Second group: 3 groups (hamstring group, lower back broad, erection spinal muscles, gluteus maximus)
This action should be slow. After 2 seconds, get up in 1 second, use two mineral water bottles filled with sand to simulate dumbbells for training, and adjust the weight in time according to your physical strength. The focus of this action is to straighten the waist and back! The waist and back must be straightened! It's okay if the weight is small, but if the weight is large, if you arch your waist and "torture pull", it will cause great damage to the waist
First group: 15 times (5 pounds of dumbbells) Rest for 1 minute
Second group: 20 times (10 lbs of dumbbells) 1 minute of rest
The third group: be exhausted (slight soreness in the waist and back) (10 lbs dumbbells)
When you go to the playground or community for 30 minutes, it is better if you have a treadmill.
Note: Considering that most girls have poor physical fitness, if they can't stand running with their knees, I suggest using the strategy of alternating brisk walking and jogging. For example, brisk walking for 10 minutes, brisk walking for 5 minutes, or brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, brisk walking for 10 minutes, Just walk quickly and jog alternately, which can maintain your heart rate and also have a good fat loss effect.
Tuesday: Arm training + running
Dumbbell curls with both hands: 2 sets (two heads)
(Note that when doing curls, you must lock the elbow joints, that is, ensure that the elbow joints are not moving, and only the forearm lifts the weight. At the same time, avoid shaking the body and leverage force)
The first group: 30 times (if anyone with dumbbells is exhausted with 5 pounds of dumbbells) Rest for 1 minute
Second group: Bearing exhausted (until you can't lift it up, 10 pounds of dumbbells)
Bending arms flexed and stretched: 2 sets (three heads)
(This action requires bending, so there is a certain pressure on the waist and back. Be careful to straighten your waist and back and raise your butt)
The first group: 15 times (5 pounds of dumbbells) Rest for 1 minute
Second group: 2 sets (two heads, brachial muscles)
(This action is very similar to dumbbell curls, but different. It is mainly in the direction of the palm of the palm. The dumbbell curls the palms facing up, while the hammer curls, the palms point to the inside of the body, that is, the palms are opposite)
The first group: 20 times (5 pounds of dumbbells) 1 minute of rest
The second group: exhaustion (10 pounds of dumbbells)
30 minutes of running in the playground
After returning to the dormitory, perform abdomen curl training: 5 groups of curls, rest for 30 seconds between groups
Wednesday: Shoulder training + running
Dumbbell press: 3 groups (the three bundles of front, middle, and back of the deltoid muscles can be exercised. You can sit or stand)
First group: 20 times (5 lb dumbbells) Rest for 1 minute
Second group: 20 times (10 lb dumbbells) Rest for 1 minute
The third group: Exhaust (10 lb dumbbells)
The high number of decreasing side lifts: two groups (mainly stimulate the middle bundle of the deltoid muscles, with trapezius)
Second side lift training with mineral water bottles containing sand:
The first group: 20 times Rest for 5 seconds
The second group: 15 times Rest for 5 seconds
The third group: Exhaust Rest for 10 seconds
Fourth group: Maintain the lateral lifting posture for 30 seconds. Four groups are counted as one large group. Do two large groups. Rest for 3 minutes between large groups
Side lifting training with dumbbells:
First group: 12 (10 lb dumbbells) Change to 5 lb dumbbells without rest
Second group: 10 (5 lb dumbbells) Change to 3 lb dumbbells without rest
The third group: Do exhaustion (3 lb dumbbells, do more than 12 times) Rest for 10 seconds
Four group: Maintain the lateral lifting posture for 30 seconds. Four groups are counted as one large group. Do two large groups. Rest for 3 minutes between large groups
Second flat lifting: 2 groups (mainly stimulate the deltoid anterior bundle)
First group: 20 times (10 lbs) Rest for 5 seconds
Second group: Exhaust (5 pounds)
30 minutes of running aerobics
After returning to the dormitory, perform curl training: 5 sets of curls, rest between groups for 30 seconds
Thursday: Today's rest day, no training
Friday: Leg and hip training
6 squats, 3 sets of hip bridge, 3 sets of curls
General squats: That is, the squat with ordinary standing distance, with both feet shoulder-width or slightly wider (stimulating the legs more comprehensively)
Sumo squat: that is, the squat with ultra-wide squat distance. (focus on stimulating the inner side of the quad, hamstrings, and gluteus maximus)
Squat movement requirements: The movement must be standard, squats slowly and quickly, and finally the hips are contracted, and the anus is lifted at the same time. It can deepen and stimulate the gluteus maximus and pelvic floor muscles, which is very good for women.
Squat:
First group: ordinary squats 30 times Rest for 3 minutes
Squat: 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times Rest for 2 minutes
Fifth group: ordinary squats 20 times 1 minute of rest
Group Six: Sumo squats 20 times
Cross and hip bridges:
Gross: 15 times for hip bridges, rest for 30 seconds
Gross: 15 times for hip bridges, rest for 1 minute
Gross: 15 times for hip bridges, rest for 30 seconds
Gross: 15 times for hip bridges, rest for 30 seconds
Gross: 4th for hip bridges, rest for 1 minute
Gross: 15 times for hip bridges 30 seconds of rest
The sixth group: curls to exhaustion
Saturday: stair climbing training
Stay climbing training
Looking for a teaching building, 5 or 6 floors can be done. This training simulates mountaineering training. Because we have exercised our legs on Friday, we today deepen the stimulation of our buttocks by climbing the stairs. Three steps are one step, that is, big steps are not the same as usual. Be careful not to hurry, the movements should be slow and uniform. Do not run upstairs! It is easy to fall, and slowly strode upstairs. Go upstairs and downstairs are a group of 5 groups, that is, climbing 5 times.
Zhoutian: Empty morning running OR Rest day
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