If you are now in the post-holiday fat loss period, I suggest that you do this after 3-4 times a week, after you have returned to the fitness-adapted exercise period (no exercise during the Chinese New Year). It will make you get more fat "burning" in a short time. Of course, you can't lose the importance of eating, and even how to eat and eat what you can't plan, how to plan for the future.
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Don't underestimate that these training time is very short. Remember what you said two days ago. It is quality rather than quantity. It is not time. If you can endure the pain of these short trainings, you must gain a lot. And through these regular trainings, you will get some unexpected benefits in your life. It must be remembered that action is always better than doing nothing, but since action, 100% pay is always better than doing things!
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I believe that friends who just want to open this content hope to dress in this summer, lose body fat, make the body firmer and stronger, so stop you from having time, work and other excuses, if you can do your best. Any one of these sports, whether assisted or enhanced, or a challenging project on a regular basis, will benefit you a lot.
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Doing your best might mean zero rest for each action, 10 minutes of continuous training, and even not allowing you to have a short 10 second break. When you are really tired, short of breath, pause, short adjustment Breathe, enough for a few seconds to continue your training.
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Plan 1
2min - leaning over the mountain
2min - Pull-ups, even if your chin can't cross the bar, try to do it. Even if you can't pull one up, pull up your body and hang it in the air until 2 minutes.
2min - opening and closing
2min - burpees
2min - deep weight
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Plan 2
1min30s - barbell squat, 15-20rm load
1min - push-ups
1min - Pull-up (suspended), try to do it. If it can't be done, pull up the body and hang it in the air, try to extend the hold time for 1 minute.
1min - leapfrog
30s - hopping
2min - supine car
2min - deep sip (for any convenience, any dumbbell, kettlebell, barbell can be done)
1min - in-situ high leg
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Plan 3
1min - bear climbing
1min - Dumbbell press
2min - dumbbell deadlift
1min - squat cup of dumbbells
1min - push-ups
1min - Dumbbells bowing
2min - Dumbbell bow step
1min - burpees
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Plan 4
2min - burpees
2min - backhand chin suspension, or backhand pull
1min - clip arm push-ups
2min - deep weight
2min —— v word sit ups
1min - ç® è¹²
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Plan 5
5min - the barbell is deep and the weight is adjusted
3min - push-ups
2min - barbell rowing
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Plan 6
Opening and closing 20 times
Dumbbell press 20 times
Burpeesx10 times
Dumbbell squat x15 times
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The cycle is carried out for a total time of 10 minutes.
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As you can see, in order to save time during sports, try to unify the equipment, and you don't have to waste time to adjust the weight. Although the time is short, if you go all out and stick to it, these trainings will be Very effective, don't be small, and every plan is run independently, eliminating all the reasons that prevent you from losing fat. Let's get started, don't doubt!
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