1. water cup

2. Sports towel

3. Bluetooth headset

4. Comfortable sportswear

5. Fitness gloves (increase grip strength to prevent cocoon formation)

draw up a plan

Do a comprehensive physical examination in the gym to know your body fat rate (you can get a physical examination from the gym coach for free).

10%- 12% bodybuilders' competition status

15%- 17% abdominal muscles are obvious.

18%-20% clear vest line

2 1%-24% ideal body fat rate

25%-27% standard, but the lines are not obvious.

28%-34% abdominal fat is obvious.

More than 35% people are obese.

Usually 18%-25%

It is a standard healthy body fat rate.

Training sequence warm-up-anaerobic-aerobic-stretching

1. Warm-up: 5- 10 minutes.

2. Anaerobic: 30-60 minutes

3. Aerobic exercise: 30-45 minutes

4. Stretching:10-15min

Training content suggestion

1. Warm-up: Stretch on the treadmill/barrel machine/rowing machine or yoga room.

2. Anaerobic: give priority to strength training in the equipment area and train in different parts.

3. Aerobic exercise: treadmill running/climbing, elliptical machine, rotary rowing machine, aerobics and other aerobic exercises.

4. Stretching: the foam shaft is relaxed.