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Goal 1: body shaping
This exercise in the park or on a treadmill, according to the different intensity from low to high is divided into 10 levels, you can follow the plan to control the rhythm of movement. Practice time: 60 minutes. Calories burned: 300 to 450 cards (depending on speed).
Schedule:
0 ~ 5 minutes: warm-up time, pace and frequency should not be too large to ensure that they can easily speech. Exercise intensity: 3 ~ 4.
5 ~ 10 minutes: increase the size of exercise intensity and pace, so that he could only say a short sentence. Exercise intensity: 5 ~ 6.
10 ~ 11 minutes: interspersed with lunge exercises (30 to 35 times), hands on her hips, one foot step forward, the body
Lower center of gravity, the other leg bent. Exercise intensity: 5 ~ 6.
11 ~ 14 minutes: the pace of adjustment, gradually reduce the walking speed. Exercise intensity: 4 ~ 5.
14 ~ 19 minutes: speed up and increase the pace, then you can say simple words. Exercise intensity: 7 to 8.
19 ~ 20 minutes: side-step exercises. Legs slightly more than shoulder width apart, toes outward, his hands on the thighs, the body center of gravity lower, sliding to the side along the horizontal direction. Note that the process of sliding body center of gravity has been lowered to the upper body straight. Exercise intensity: 4 ~ 5.
20 ~ 23 minutes: the pace of adjustment, the regular walking exercise. Exercise intensity: 4.
23 ~ 28 minutes: improved walking speed, then you will find talking difficult. Exercise intensity: 8 to 9.
28 ~ 29 minutes: side-step exercises, with 19 to 20 minutes. Exercise intensity: 4 ~ 5.
29 ~ 36 minutes: the rapid acceleration of the pace. Exercise intensity: 8 to 9.
36 ~ 37 minutes: one leg squat exercises. Hands on her hips Ugg Ashur Boots, right foot forward, left leg bent backwards, toes off the ground, adjusting the balance, slowly squat down, pay attention to his left foot can not fall. Squatting, one from a group, after completion of two groups for the right foot off the ground. Exercise intensity: 4 ~ 5.
37 ~ 40 minutes: the pace of adjustment, the regular walking exercise. Exercise intensity: 4.
40 ~ 45 minutes: speed up the walking speed. Exercise intensity: 5 ~ 6.
45 ~ 46 minutes: Side grip support practice: feet shoulder width apart, facing the wall or fence stand two steps away, his hands on the wall or railing ugg classic cardy, and then hold up the body. Exercise intensity: 5 ~ 6.
46 ~ 51 minutes: brisk walking speed. Exercise intensity: 7 to 8.
51 ~ 52 minutes: one leg squat exercises, with 36 to 37 minutes. Exercise intensity: 4 ~ 5.
52 ~ 57 minutes: speed up the walking speed. Exercise intensity: 7 to 8.
57 ~ 60 minutes: slow down, and breath. Exercise intensity: 3 ~ 4.
Goal 2: burn fat fast
This set of exercises on a treadmill suitable, by continuously adjusting the slope can improve their effect. Practice time: 45 minutes. Calories burned: 400 to 600 cards.
Schedule:
0 ~ 3 minutes: the horizontal gradient of the walking machine speed of 4.5 kilometers per hour, walking, warm-up.
3 ~ 5 minutes: the slope of the treadmill increased by 2 degrees, increase speed to 4.7 to 5.0 kilometers per hour.
5 ~ 8 minutes: the same slope, the speed increased to 5.0 to 5.5 kilometers per hour.
8 ~ 10 minutes: maintain the same speed, the slope of the treadmill increased by 3 degrees.
10 ~ 13 minutes: maintain the same speed, the slope of the treadmill increased by 4 degrees.
13 ~ 15 minutes: maintain the same speed, the slope of the treadmill increased by 6 degrees.
15 ~ 16 minutes: slow down to 4.0 to 4.5 kilometers per hour, the slope of the treadmill increased by 1 degree.
16 ~ 19 minutes: increase speed to 5.0 to 5.5 kilometers per hour, the slope of the treadmill increased by 2 degrees.
19 ~ 22 minutes: reduce speed to 4.5 to 5.0 kilometers per hour, the slope of the treadmill increased by 5 degrees.
22 ~ 24 minutes: just to keep pace, the treadmill gradient increased by 10 degrees.
24 ~ 26 minutes: the lower the slope of the treadmill 8 degrees, the speed reduced to 4.0 to 4.5 kilometers per hour.
26 ~ 28 minutes: maintain the same speed, the slope of the treadmill increased by 6 degrees.
28 ~ 30 minutes: maintain the same speed, the slope of the treadmill increased by 4 degrees.
30 ~ 32 minutes: reduce speed to 3.5 to 4.0 kilometers per hour, will reduce the slope of the treadmill 5 degrees.
32 ~ 35 minutes: speed increased to 5.0 to 5.5 kilometers per hour, plus the slope of the walking increased by 3 degrees.
35 ~ 38 minutes: maintain the same speed, the slope increased by 3 degrees.
38 ~ 40 minutes: maintain the same speed, slope reduced by 5 degrees.
40 ~ 45 minutes: the slope of the treadmill to adjust to the level, and slowly reduce speed until the speed of 3.3 kilometers per hour.
On sustained weight loss goal 3:14
Movement is the key to sustained weight loss, fitness program in accordance with the following exercises, in conjunction with diet, I believe that after 2 weeks you can lose 1 to 2 kg. Practice time: 14 days.
Day1, Day8: two of the walking machine for target practice.
Day2, Day9: the goal of an outdoor walking exercise.
Day3 ugg bailey boots, Day10: speed walking exercises.
Practice time: 60 minutes.
Calories burned: 450 cards.
Practice methods: A to find a 400-meter runway, the first speed of 3.5 kilometers per hour warm-up, walking a circle. Exercise intensity: 4 ~ 5. B speed, brisk walking a circle. Exercise intensity: 7 to 8. After walking a slow circle C, brisk walking 2 laps. Exercise intensity: 4 ~ 5,7 ~ 8. D slow full circle after taking a brisk walking three laps. Exercise intensity: 4 ~ 5,8 ~ 9. E to continue walking for 2 laps, ending practice.
Day4, Day11: weight-bearing walking exercises.
Practice time: 50 minutes.
Calories burned: 450 cards.
Can choose 1 or 2 kg of heavy water bottle, backpack to carry dumbbells or weight-bearing exercises. First, a 5-minute walking warm-up exercises, exercise intensity: 4. Then slowly speed up the pace and size of a 5-minute speed exercises UGG Elsey 5596, exercise intensity: 5 ~ 6. When the speed of 6.5 kilometers per hour, keep the speed of walking for 30 minutes. Exercise intensity: 7 to 8.
Day5, Day12: for every 25 minutes, 2 times per day 5 of the target practice, pay attention to the first practice after the breakfast, the second practice session after lunch or before dinner.
Practice time: 50 minutes.
Calories burned: 400 cards.
Day6, Day13: two of the walking machine for target practice.
Day7, Day14: Repeat the first 4 days and 11 days of weight-bearing walking exercises.
Goal 4: to walk 5000 steps a day
Most people go5000 steps per day, if you do not have the habit of fitness, then to walk 5000 steps a day, you can also play a fitness effect. Generally within 5 minutes we could walk 500 steps, you can also walk with a pedometer to control when the amount of fitness. Practice time: 50 minutes. Calories burned: 300 to 400 cards.
Schedule:
Morning exercise: get up early cup of water, you can at home, walking around 5 minutes, 2 minutes and then climb the stairs.
Physical activity: 7 minutes, 700 steps.
Morning practice: If the car to the company, you can get off a site in advance.
Exercise: 10 minutes walk 1000 steps.
Afternoon practice: After lunch, walk around in the vicinity of the company.
Exercise: 15 minutes, 1500-step.
Finishing room practice: not only clean the room ugg bailey button, your fitness to complete the task.
Exercise: 5 minutes, 500 steps.
Practice after dinner: one with a pet or a friend out for a stroll.
Exercise: 15 minutes, 1500-step.
Goal 5: Go shaping
This group of short midday exercise can accelerate your heart rate, rapid burn excess fat, but do not specifically for sports clothes, so the company to work for you every day in practice. Practice time: 25 minutes. Calories burned: 200 cards.
Schedule:
0 ~ 3 分钟: A place around the ankle of one leg 10 times. B hands, feet shoulder width apart, Shun, Twist counter-clockwise circle the 5. C smooth, counterclockwise around the arm of the 5 laps.
3 ~ 5 minutes: slowly walking exercise, but do not pay attention to the pace is too small. Exercise intensity: 3 ~ 4.
5 ~ 23 minutes: improved walking speed, exercise intensity of 6 to 7, when your body rapidly burn fat. Note that fast walking and breathing in order to ensure normal intake of oxygen is sufficient, with the front arm should swing arm of magnitude too small, the arm to play to the chest level.
23 ~ 25 minutes: walking speed reduced to 3.5 to 4.0 kilometers per hour, exercise intensity: 3 ~ 4.
