for people with upper body obesity Weight LossPlan
Characteristics of people with upper body obesity:
It is commonly known as the "tiger-backed and bear-waisted" type, with a large upper body and a small lower body, wide shoulders and narrow arms, concentrated and thick fat in the upper body, thick and floating arms, and a large frame.
First we need to know the upper bodyCauses of obesity (below):
There are many reasons for upper body obesity, the main ones are as follows:
1. Genetics: If both parents are obese, the child has a 70% chance of being obese. If one parent is obese, the child has a 50% chance of being obese. Of course, the eating habits of the family also play a large role.
2. Eat and drink too much: sweets and drinks, high-calorie foods, high oil, high sweetness, high protein, and low fiber are also the main reasons for obesity.
3. Insufficient exercise: If the diet remains unchanged or the dietary calorie intake is too much, but the exercise is insufficient, it means that excess calories will be converted into fat storage, and over time, you will become more and more fat.
4. Abnormal hormone secretion or the use of drugs, such as epinephrine, thyroxine, insulin, etc., or those who use steroid drugs may lead to obesity.
Based on the above, the main causes of upper body obesity are:
It is mostly caused by fat accumulation.
From the above we learned
Key points of this type of weight loss:
Increase the metabolic rate and accelerate the elimination of waste from the body. The inner and outer sides of the neck, shoulders, back and arms need to be modified to make the body more symmetrical.
Then the training plan should follow the following:
First: It is necessary to increase strength training on the basis of aerobic exercise, mainly using equipment exercises for the upper limbs.
Two: Warm up for five minutes before exercising.
Third:Junior trainers should do 1-3 groups of each action, 10-12 times in each group. After seven to eight weeks, they can do each Increase the movement to 2-4 sets and increase the weight. During each exercise, rest no more than one minute between groups, and do some stretching exercises to maintain muscle flexibility and avoid muscle strain.
Fourth:Relax after training so that muscles can recover quickly and help grow.
Classic movements for upper body fat exercises:
Tips: This fitness plan is practiced twice a week Or it can be arranged on a part-day basis. It is best to complete it during the working day, with one to two days between each practice. (If you arrange part days, you can do different parts of the exercises every day) Each training only takes 1 hour, and after three months of persistence, there will definitely be obvious changes in your mental state.
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