Perfect fitness plan—primary fitness plan
Warm up for 5 to 10 minutes, your body will warm up and you can sweat slightly
Aerobic training: Monday, Friday, Sunday---① guaranteed 2 times; Wednesday, Saturday---③ guaranteed 1 time
Frequency: 2 to 3 times a week, 20 minutes each time
Intensity: 3 to 5 kilometers per hour, or the heart rate reaches and maintains 120 beats/minute
Types: ①Medium-speed walking, ②Swimming, ③Treadmill medium-speed walking, ④Elliptical machine and other strength training
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breasts
Upper back
Middle back
Shoulders
The front of the upper buttocks
The back of the upper buttocks
ThighFront
Back of thigh
Outer thigh
Inner thigh
Back of calf
Low back 1-2 groups 1-2 groups
Abdomen 1-2 groups 1-2 groups
Balance training 1 group 1 group
Stretch and relax whole body whole body