Warm-up exercise: 5 to 10 minutes, you can use it just by sweating slightly: fix the bike.

Strength training: 30 minutes, increase calorie consumption, improve metabolism, use: combined equipment (see strength training for details).

Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reached 133.

Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Uses: Buffering effect.

Strength training can reduce body fat, tighten muscles and make the body stronger, slimmer, more fashionable and slimmer. Control in about 30 minutes, each part has 1 action, each action has 3 groups, each group has 15 times, and alternating actions are shown in brackets.

Chest: Sitting posture push chest (push-ups)

Back: Rowing in a sitting position (neck down)

Legs: Kicking in sitting position (flexion and extension of legs in sitting position)

Shoulder: Sitting posture press (dumbbell side lift)

Waist: Sit back (Roman chair extended)

Abdomen: sitting posture and belly rolling (fitness ball sit-ups)