Fitness

As the saying goes, one fat ruins all, and fat is a hindrance to the charm of many people. So many people have started to lose weight. Regardless of the number of weight loss methods on the market, the best is still through exercise to lose weight. Especially fat people, the main reason they are fat is that they eat too much and move too little. So today we will introduce one of the most suitable fat loss and muscle gain program for fat people, let's go together to see it!

The most suitable fat loss and muscle gain plan for fat people

  The first day of weight loss exercise training program

  Training parts

  Warm-up: Jogging for ten minutes

 

  Pectoralis major muscle.

  Sitting chest thrust 3 sets 20-25rm

 

  Back muscles.

  Sitting back pull 3 sets 20-30rm

 

  Deltoid muscle.

  Sitting shoulder push 3 sets 15-20rm

 

  Quadriceps.

  Leg extensions 3 sets 15-20rm

 

  Biceps femoris.

  Leg hooks 3 sets 20-25rm

 

  Biceps.

  Upright curls 3 sets 20-30rm

 

  Rectus abdominis.

  Curls 4-5 sets of 20

 

  The second day of weight loss exercise training program

  Warm-up: Jogging for ten minutes (65%-75% of maximum heart rate)

 

  Biceps femoris.

  Prone leg curl 3 sets 25-30

 

  Rectus abdominis.

  Curls 4-5 sets of 25

 

  Quadriceps

  Seated leg extensions 3 sets of 15-20

 

  Gluteus maximus

  Air squats 2 sets 25-30

 

  Anterior deltoid

  Seated shoulder press 3 sets 15-20rm

 

  Middle triceps

  Standing bird 3 sets 25-30rm

The third day of weight loss exercise training program.

  Warm-up: Jogging for ten minutes (maximum heart rate 110-150 beats/min)

 

  Rectus abdominis

  Curl 4-5 sets of 25

 

  Abdominal obliques

  Side curls 4-5 sets of 20

 

  Triceps

  Steel cord press 3 sets 25-30rm

 

  Triceps

  Standing back neck curl 3 sets 25-30rm

 

  Pectoralis major

  Supine chest press 3 sets 20-25rm

  Supine flying bird 3 sets 20-25rm

 

  The fourth day of weight loss exercise training program.

  Warm-up: Jogging for ten minutes (maximum heart rate of 120-160 beats/min)

 

  Biceps

  Barbell curls 3 sets 25-30rm

 

  Latissimus dorsi

  Seated rowing 3 sets 20-25rm

  High pull down 3 sets 20-25rm

 

  Abdominal obliques

  Side curls 4-5 sets of 20

 

  Biceps femoris

  Padded elbow curls 3 sets 20-25rm

 

  Rectus abdominis

  Curls 4-5 sets of 20

The key points of fat loss and muscle building program

  1. Without a goal we can not accomplish anything, so be sure to establish a clear fitness goal for yourself.

 

  2. Sports and fitness is mainly through the training methods of the coach and your own efforts to change the body, so please do not think that practice a few times to achieve results, to give yourself a concept of time, do not be too hasty.

 

  3. Scientific and reasonable exercise training + reasonable diet + good sleep quality = the ideal body you want. So do not ignore the role of other factors in the fitness process.