When we want to achieve the purpose of muscle gain, if there is fat on the body, it is best to lose fat first. This way muscle gain will be more successful. To successfully achieve the purpose of losing weight and gaining muscle, the best way is to develop a fat burning muscle building plan, in accordance with this plan to do long-term can be. So today we will introduce a fat burning weight loss and muscle gain plan, let's go see it together!
Monday.
The first action 60 seconds, the other actions 30 seconds; each repetition of 3 groups, rest between groups 1 to 3 minutes.
Action 1: Jogging in place
Straighten your back, put your feet on the ground and let your body get into motion. Note: Keep the breathing rhythm to prevent braking.
Action 2: Dumbbell flying bird
Stand upright with your feet shoulder-width apart and your elbows above your shoulders. Note: Tighten your shoulders, do not shrug your shoulders. Note: When doing this movement, you can choose 1-5 kg of dumbbells according to your own situation, do not rush to choose a large weight dumbbell, it is easy to get injured.
Action 3: Arm curls
Feet shoulder-width apart, tighten the abdomen, big arm force. Note: The lowest point when the arms are not completely relaxed, the arms are not completely straight.
Action 4: Sit-ups
Lie flat on your back and bend your knees, with your abdominal muscles firing to bring your shoulders and upper back off the ground. Note: Keep the lower back close to the ground and keep the arms straight at all times.
Wednesday.
60 seconds for the first movement, 30 seconds for the other movements; 3 sets of repetitions each time, with 1~3 minutes rest between sets.
Action 1: Spring jump
Tense the whole body and jump from side to side. Note: Jumping amplitude appropriate, jumping arms relaxed, toes on the ground.
Action 2: Push-ups
Hands shoulder-width apart, from the side of the body into a straight line. Note: Keep your back straight.
Action 3: Lunge squat
Right leg in front, left toe on the ground, center of gravity in the middle, tighten the abdomen; repeat the action on the other side. Note: Do not bend over and do not land on your knees.
Action 4: Superman pose
Straighten your back, stretch your arms back to lift your chest and clench your shoulder blades. Note: Don't tilt your head too much, and don't put your knees on the floor.
Friday.
Jogging for 15 minutes can improve cardiorespiratory function, burn excess fat and enhance muscle endurance. Note that running should be gradual, from slow to fast speed. Do not stop to rest immediately after running, you need to stop slowly. To complete each training, it is necessary to stretch for 5 minutes to thoroughly relax the muscles and help create a more fluid body line.
Action 1: Abdominal stretch
Keep your legs close to the ground, support your upper body with your hands, stretch your abdomen and lift your chest.
Action 2: Back stretch
Sit with your hips on your heels, hands outstretched forward, and your body naturally and relaxedly lying forward.
Movement 3: Hamstring stretch
Bend the left knee, straighten the right foot, hook the toe of the right foot; hold the toe of the right foot with both hands, abdomen against the thigh; switch to the other side and repeat the movement.
Movement 4: Thigh stretch
Hook up the right foot, hold the right ankle with the right hand, tighten the abdomen; pull the right hand upward, hip forward, and feel a significant stretch in the front of the thigh; repeat the movement on the other side.
