In order to have a healthy body, dress well and look good when undressing.

A self-disciplined self is a good self, and develop self-disciplined living habits.

For the sake of beauty, I want to become better myself and make progress with like-minded friends.

Slogan: There is no best, only getting better and better.

[Monday] Aerobic exercise (50 minutes) Strength training [Specific implementation] 10:50 noon Stepper for 50 minutes [Arm strength exercises] Weight-bearing lifts (6 groups, 50 times each) 1 group of arm yoga [Chest abuse] [ Glute Bridge] 150 times [Abdominal Crunch] 100 times

[Tuesday] Aerobic exercise (30 minutes) Strength training [Specific implementation] 10:50 noon Twist plate for 30 minutes. [Abdominal Abuse] 1 group of waist and abdominal yoga. [Leg Abuse] Pamela Slimming Leg Exercise 3 Groups Night [Glute Bridge] 150 times [Abdominal Crunch] 100 times

[Wednesday] Meridian Yoga (60 minutes) Strength exercises [Specific implementation] A complete set of meridian yoga at 10:50 noon. [Chest Abuse] Dumbbell Bench Press Dumbbell Flyes (12 times, 5 groups) [Butt Abuse] Kettlebell Squats, Kettlebell Swings (12 times, 5 groups) [Glute Bridge] 150 times [Abdominal Crunch] 100 times

[Thursday] Aerobic exercise (30 minutes) Strength exercises [Specific implementation] 10 noon; 50 waist twist plate for 30 minutes [Arm strength exercises] Weight-bearing lifts (6 groups of 50 times each) [Waist and abdominal yoga exercises] (1 Group) [Leg Abuse] Pamela Leg Abuse) [Glute Bridge] 150 times [Abdominal Crunch] 100 times

[Friday] Aerobic exercise (30 minutes) Strength exercises [Specific implementation] 10 noon; 50 stepper for 30 minutes [Butt abuse] Kettlebell squats, kettlebell swing, butt abuse circle movements 9 (10 per group, 5 groups) [ Chest strength exercises] Dumbbell bench press, dumbbell fly (12 times, 5 groups) [Glute bridge crunch] 150 100 times

[Saturday] Walk 10,000 steps [Pamela’s leg abuse 3 sets] [Abdominal curls] 100 [Glute bridges] 200 times

[Sunday] Walk 10,000 steps [Glute Bridge Crunch] 200 times 200 times

① Implement a sugar-free diet, do not eat starch-rich foods, do not eat sugar, and eat less fried foods.

② The speed of eating should be controlled, chewing 20-30 times each time.

③Think of it and do it without giving reasons for your actions. keep working out!

④Be careful about foods high in sugar, oil and fat when eating out. Drink less!

⑤Stand for 20 minutes after meals. You can sit without lying down, stand without sitting, and walk without riding in a car! ! !

⑥ Pay attention to added sugar in various foods and try to eliminate it.

① Stretch the upper arms. Key points: tighten the abdomen and lift the chest, 30 times on the left and right sides, using a towel to assist.

② Turn your arms 360 degrees to nourish your lungs and regulate your heart.

③ Shoulder and back opening and closing: 30 times in 1 group, 2-3 groups.

④Swing your arms back Key points: Keep your abdomen and chest straight, straighten your arms, and swing your head back.

⑤Put your palms together behind your back and lift them up. Key points: Tighten your ribs and lift your arms upwards (20 times)

⑥King of Birds Pose Key points: Cross your elbows and lift them upwards (left and right elbows are on top for 1 minute each)

15-30-degree abdominal muscle training key points: elbows and shoulders are vertical, and the waist and abdomen are exerted (1 minute for each action)

Key points of the reverse lift: the palms and shoulders are vertical, the waist and abdomen are exerted, and the hips are raised (1 minute)

Plank key points: elbows and feet parallel to the ground (1 minute)

Side Plank: Lift your body sideways, support your arms with your palms, and raise the other arm upwards (left or right for 30 seconds)

Key points of Mountaineering Pose: Move slowly and adjust your breathing

Abdominal crunches (2-3 groups, 30 times each)

Squat lift key points: Squat with legs wider than shoulder width apart, knees pointed outwards (30 seconds)

Squat Hold Alternate Lift (30 seconds)

Lunge squat shock, lunge with left and right legs, one leg forward, one behind, point the back leg downward (30 seconds on each side)

If you have strong ability, repeat 2-3 groups and complete the stretching training.

Dumbbell supine press key points: Lie on your back, hold dumbbells in both hands and bend your elbows at 90 degrees, extend upward, and return.

Dumbbell fly key points: As with the previous action, pay attention to the arms sinking and being parallel to the body.

Main points of supine dumbbell narrow press: Hold a dumbbell in both hands and press from the top of the head to the abdomen.

Kneeling push-ups Key points: Kneel with your lower and lower legs at 90 degrees, lie down, and do push-ups with your hands supported.

Note: 8-12 times per group, 3-5 groups

Key points of kettlebell swing: legs and shoulders width apart, heels planted firmly, hip flexion, and feel the force in the buttocks.

Kettlebell Squat Key points: Squat deeply with feet shoulder-width apart. Hold the kettlebell in front of your chest.

Key points for wide squats: The distance between your legs is greater than shoulder width.

Glute Bridge: Wide Glute Bridge, Narrow Glute Bridge, Three-stage Glute Bridge

Warm reminder: Do the movements correctly, 10-12 times per group. Glute bridges can add weight.