Shaping plan
Many people want to use running to lose weight and body sculpting. In fact, runners also need to maintain a good body shape. Good body shape helps maintain a correct running posture and is also good for your health. So from today, we will introduce you to a group of "14 best fitness exercises from head to toe". Now, use these fitness programs to start your modeling journey!
One- and three-week plan: 21-day arm shaping plan
Action: biceps curling, trapezius muscle pull, triceps backlash, shoulder over the head, leaning over the bird
Schedule:
Day 1: Repeat 8 times for each action, do 3 groups; 2nd day: rest;
Day 3: Repeat 8 times for each action, do 3 groups; Day 4: rest;
Day 5: Repeat 10 times for each action, do 3 groups; Day 6: Rest;
Day 7: Repeat 10 times for each action, do 3 groups; Day 8: rest;
Day 9: Repeat 12 times for each action, do 3 groups; Day 10: rest;
Day 11: Repeat 12 times for each action, do 3 groups; Day 12: rest;
Day 13: Repeat 14 times for each action, do 3 groups; Day 14: rest;
Day 15: Repeat 14 times for each action, do 3 groups; Day 16: Rest;
Day 17: Repeat 15 times for each action, do 3 groups; Day 18: rest;
Day 19: Repeat 15 times for each action, do 3 groups; Day 20: rest;
Day 21: Repeat 15 times for each action and do 3 groups.
Second, 30 days summer abdominal muscle challenge
Action: sit-ups, supine legs, flat support
Schedule:
Day 1: 15 sit-ups, 6 legs on the back, and 10 seconds on the plate. After that, the number of sit-ups increased by 5 per day, the leg-lifting legs increased by 2 times, and the plate support increased by 5 seconds. Until the 30th day to do: sit ups up to 160, supine legs 64 times, flat support 155 seconds.
Get rid of excess fat and harvest well-defined abdominal muscles
1. Drink water all day long;
2. Appropriate reduction in food intake;
3, eat enough protein to help you build muscle and burn body fat;
4. Eat carbohydrates after exercise;
5. Discard the refined sugar and white noodles and replace them with whole-wheat and unsweetened foods;
6. Speed ​​up your metabolism, increase the frequency of meals, and eat 5-6 times a day;
7, to eat breakfast, this will make it easier for you to keep eating less all day.
Third, the walker to the runner: aerobic exercise planner
8-week training program:
Week 1:
Monday: Take 2 minutes and run for 1 minute. Repeat 7 groups. A total of 21 minutes.
Wednesday: Take 2 minutes and run for 2 minutes. Repeat 6 groups. A total of 24 minutes.
Friday: Take 2 minutes and run for 3 minutes. Repeat 5 groups. A total of 25 minutes.
Week 2:
Monday: Take 1 minute and run for 3 minutes. Repeat 7 groups. A total of 28 minutes.
Wednesday: Take 1 minute and run for 4 minutes. Repeat 5 groups. A total of 25 minutes.
Friday: Take 1 minute and run for 5 minutes. Repeat 5 groups. A total of 30 minutes.
Week 3:
Monday: Take 1 minute and run for 6 minutes. Repeat 4 groups. A total of 28 minutes.
Wednesday: Take 1 minute and run for 7 minutes. Repeat 4 groups. A total of 32 minutes.
Friday: Take 1 minute and run for 8 minutes. Repeat 4 groups. A total of 36 minutes.
Week 4:
Monday: Run 8 minutes, walk 1 minute, run 9 minutes, walk 1 minute. Repeat 2 groups. A total of 38 minutes.
Wednesday: Run for 9 minutes, walk for 1 minute, run for 9 minutes, and walk for 1 minute. Repeat 2 groups. A total of 40 minutes.
Friday: Run for 9 minutes, walk for 1 minute, run for 10 minutes, and walk for 1 minute. Repeat 2 groups. A total of 42 minutes.
Week 5:
Monday: Run for 10 minutes, walk for 1 minute, run for 10 minutes, and walk for 1 minute. Repeat 2 groups. A total of 44 minutes.
Wednesday: Run for 10 minutes, walk for 1 minute, run for 12 minutes. Do 1 group. A total of 23 minutes.
Friday: Run for 12 minutes, walk for 1 minute, run for 15 minutes. Do 1 group. A total of 28 minutes.
Week 6:
Monday: Run for 15 minutes, walk for 1 minute, run for 15 minutes. Do 1 group. A total of 31 minutes.
Wednesday: Run for 15 minutes, walk for 1 minute, run for 18 minutes. Do 1 group. A total of 34 minutes.
Friday: Run for 18 minutes, walk for 1 minute, run for 20 minutes. Do 1 group. A total of 39 minutes.
Week 7:
Monday: Run for 10 minutes, walk for 1 minute, run for 21 minutes. Do 1 group. A total of 32 minutes.
Wednesday: Run for 10 minutes, walk for 1 minute, run for 23 minutes. Do 1 group. A total of 34 minutes.
Friday: Run for 10 minutes, walk for 1 minute, run for 25 minutes. Do 1 group. A total of 36 minutes.
Week 8:
Monday: Run for 26 minutes. Do 1 group. A total of 26 minutes.
Wednesday: Run for 28 minutes. Do 1 group. A total of 28 minutes.
Friday: Run for 30 minutes. Do 1 group. A total of 30 minutes.
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