When many people go to the gym, they spend three days fishing and two days drying out. All the annual passes they pay are given to the gym in vain. There are also many people who have no structure when going to the gym. They often do something here and there. Other gym workouts also need to be planned. Today we will introduce you to a gym fat loss training plan. Let’s follow it together!
Frequency: Training at least 5 times a week
Cycle: 12 weeks (you will see obvious results in the fourth week)
Principle of fat loss: resistance training combined with aerobic training
Basic process: warm-up + target muscle resistance + high-intensity cardiopulmonary + aerobic training (or waist and abdomen) + stretching
Monday:
1. Warm up for 5 to 10 minutes (aerobic equipment such as treadmills, etc., self-set actions such as elastic bands, jumping jacks and other warm-up methods)
2. 10 push-ups (girls can do ladies push-ups), 10 supine arm flexions and extensions (the two movements are combined into one large group), 3 groups, rest for 10 seconds between groups
3. Jumping jacks in place for 30 seconds + jumping squats 15 times + push-ups 15 times + leg raises for 30 seconds + jumping jacks in place for 30 seconds + plank support for 45 seconds, rest 10 seconds between groups
4. Treadmill (make sure your heart rate is at the optimal heart rate for fat loss) for 30 minutes
5. Stretch for 5 minutes
Tuesday: Closed Wednesday:
1. Warm up for 5 to 10 minutes (aerobic equipment such as treadmills, etc., self-set actions such as elastic bands, jumping jacks and other warm-up methods)
2. Squat side leg raise 20 times + Lunge squat 10 times each on left and right legs + Standing back leg raise 15 times + Glute bridge 20 times, repeat the previous cycle, rest for 10 seconds between groups
3. Touch hands and feet in place for 30 seconds + jump squats for 30 seconds + raise legs high for 30 seconds + jump push-ups for 30 seconds, rest for 10 seconds between groups
4. Plank support for 50 seconds + bend your knees and hips, lie on your back 30 times, and do abdominal crunches 30 times + lie on your back and raise your legs 30 times + lie prone on your back 20 times + stand and side bend 30 times, rest for 10 seconds between groups
5. Stretch for 5 minutes
Thursday:
1. Warm up for 5 to 10 minutes (aerobic equipment such as treadmills, etc., self-set actions such as elastic bands, jumping jacks and other warm-up methods)
2. Row with elastic cord for 60 seconds + row with elastic cord for 50 seconds + row with elastic cord for 40 seconds + row with elastic cord for 30 seconds
3. Jumping jacks in place for 30 seconds + touching elbows and knees in place for 30 seconds + squatting and walking 10 meters + push-ups and jumping for 30 seconds
4. Aerobic for 30 minutes
5. Stretch for 5 minutes
Friday:
1. Warm up for 5 to 10 minutes (aerobic equipment such as treadmills, etc., self-set actions such as elastic bands, jumping jacks and other warm-up methods)
2. Standing dumbbell shoulder press for 30 seconds + standing dumbbell side raise for 30 seconds + standing dumbbell front raise for 30 seconds + standing dumbbell curl for 30 seconds + bent arm extension for 30 seconds, rest 10 seconds between sets< br />
3. Squat and walk in place for 10 meters + squat with elastic band followed by shoulder press for 30 seconds + touch hands and feet in place for 30 seconds + jumping jacks in place for 30 seconds, rest for 10 seconds between groups
4. 40 times of glute bridge + 30 times of knee and hip flexion, supine rotation + 50 seconds of plank support + 10 times of side lying and hip thrusting, rest for 10 seconds between groups
5. Stretch for 5 minutes
Saturday:
1. Warm up for 5 to 10 minutes (aerobic equipment such as treadmills, etc., self-set actions such as elastic bands, jumping jacks and other warm-up methods)
2. Bent-over barbell open elbow row (elastic band open elbow row)30 times + 30 times of bent-over straight-arm scapula retraction + 30 times of barbell bent-knee deadlift + 30 times of Roman chair push-ups, resting for 10 seconds between sets
3. Dumbbell squat followed by shoulder press (elastic rope squat followed by shoulder press) for 30 seconds + hand-to-foot touch on the spot for 30 seconds + push-up jump for 30 seconds + squat and walk 10 meters, rest for 10 seconds between groups
4. Aerobic for 30 minutes