After the college entrance examination, how to reduce fat and shape at home and shape a perfect body?

After the college entrance examination, there will be no more studying hard and waking up on the back. The three-month holiday is coming, what should we consider doing?

Fitness is a good choice, everyone wants to have a good figure, so how should we arrange our own fat-reducing and shaping plan?

First, Monday: upper limbs

1, standing posture, rowing with dumbbells, 4 groups, 16 times.

2. Stand, bend and stretch in Y shape, 20 times in 4 groups.

3. Kneeling push-ups, 4 groups 10 times.

4. Stand and push shoulders, 4 groups 16 times.

5, standing straight arm circle, 4 groups of 20 laps.

6. Bend over and bend and stretch against the arm, 4 groups * 16 times.

Second, Wednesday: Lower limbs

1, self-weight squat, 20 times in 4 groups.

2. One leg hard drawing, 4 groups 12 times/side.

3. Sumo Squat, 20 times in 4 groups.

4. Gluteal bridge, 20 times in 4 groups.

5. One-legged gluteal bridge, 4 groups, 20 times/side.

6. Kneeling and hip extension, 4 groups, 20 times on each side.

Third, Friday: Reduce fat.

1, kick back, 30 times in 4 groups.

2. Stretch your arms and jump with your knees clasped, 20 times in 4 groups.

3. Opening and closing jumps, 30 times in 4 groups.

4, self-weight half squat, 4 groups of 20 times.

5, supporting the side to lift the knee, 4 groups of 20 times.

6. Support mountaineering, 30 times in 4 groups.

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