Sit-ups consume abdominal fat quickly. Price: 80 yuan ~ 185 yuan Advantages: easy to move and small floor space. Exercise area: Do sit-ups to exercise six abdominal muscles, quickly consume abdominal fat, and also do push-ups and other actions to strengthen upper limb strength. Key points of exercise: Sit-ups are actions that many people are very familiar with. Because most people have to hook their feet to make their waist concentrate on completing the action, it is better to buy a supine board and practice at home. Generally, the height of the supine board can be adjusted. The higher the height, the greater the strength of sit-ups. At the beginning, from the lowest, gradually increase. After a month's exercise, you can try to move up a notch. But the height cannot be too high. For ordinary bodybuilders, 40 ~ 45 degrees is enough. There are two kinds of supine boards, one is flat supine board and the other is curved supine board. They feel different when practicing. The flat plate is suitable for most people, and the curved supine plate can relax the spine. For people with bad waist, you can also relax the muscles of the waist. When using the supine board, you need to be careful not to lie down completely, preferably 2/3, and don't lie down suddenly, but get up quickly and lie down slowly. It is wrong to put your hands on your ears and cross your head when you do the action, which will hurt your cervical spine. Dumbbell muscle can be practiced to the price: 30 yuan ~ 50 yuan Advantages: It can be used alone or in combination, such as holding a small dumbbell while running, doing chest expansion exercises and simple arm exercises. Exercise parts: you can exercise all over the body, and the muscles of all parts of the upper body can exercise freely. Key points of exercise: First, choose dumbbells with appropriate weight. Generally, you need to choose dumbbells with a load of 65% ~ 85%. The so-called load refers to the maximum weight that can be lifted. For example, the maximum weight that can be lifted at a time is 65,438+00 kg, so you need to choose dumbbells with a weight of 6.5 ~ 8.5 kg for exercise. There are many kinds of dumbbells, including black coated dumbbells, colored dumbbells and electroplated dumbbells. The weights of some dumbbells are fixed, while others can be adjusted. When you want to practice strength, you can choose a heavier dumbbell with adjustable weight, while most women practice dumbbells for shaping. You can choose small dumbbells with the color of 1 to 3 kg, and practice small dumbbells many times, which not only shapes, but also exercises muscle endurance and consumes fat. Dumbbells can not only practice upper limbs, but also lower limbs. You can squat with dumbbells in both hands, squat while walking, or squat in the same place. The former can remove leg acid, and the latter can do 12 ~ 15 times. Some dumbbells are wrapped in high-grade microfiber materials and equipped with hand straps, which are very comfortable to hold in your hand. You can run with your bare hands, do chest expansion exercises, aerobic exercises and a series of exercises. Step out of the sexy figure on the treadmill Price: 120 ~ 160 yuan Advantages: saving space and convenient storage. Exercise site: It is mainly suitable for lower limb exercise, which can lift hips, shape waist and consume fat, and belongs to aerobic exercise. Main points of exercise: When stepping, people should put their feet flat, not only driven by the strength of their legs, but also by the swing of their arms and the weight of their bodies, and then by the movements of their legs. The center of gravity should be biased towards the whole foot. There is a hydraulic stepper, which can easily adjust the intensity of exercise you need. You can increase your exercise intensity by stepping in front of the pedal, and vice versa. In order to keep a better balance in sports, there are treadmills with handrails, just like fitness equipment in the community. Judging from the exercise effect, there is no difference between having handrails and not having handrails, but the former is more suitable for people with poor balance ability. You can exercise anytime and anywhere at home, not limited by weather and space. You can exercise while watching TV or listening to the radio, so that your body can be fully exercised unconsciously and your lower limbs can be slimmer. Pay attention to the heart rate control between 120 ~ 150 beats/min during exercise, that is, don't feel wheezing during exercise. In the first exercise, pay attention to one foot stepping on the pedal at one end of the machine until it touches the ground completely, and then the other foot slowly stepping on the pedal at the other end to find a good balance point. Tension rope is very effective for training small muscles. Price: 50 yuan has the following advantages: It is very effective for small muscle groups that are difficult to train. Exercise site: Key points of whole body muscle exercise: Tension rope was first introduced by sports medical rehabilitation, so it is very suitable for children, women and the elderly. Dumbbell training can be used for large muscles, and tension rope can be used for small muscle groups that are difficult to train. In addition, you can also stretch with a tension rope. Tension rope exercises generally include bending and chest expansion exercises, 1 action 12 ~ 15 times. If you want to exercise your lower limbs, you can step on the tension rope with your feet, then pull the shortened rope with your hands and do squats at the same time. Generally, the length of the tension rope should not exceed 2 meters, and the length of the rope should be adjusted according to the training intensity. Fitness chairs make lazy people fall in love with sports. Price: 100 ~ 200 yuan Advantages: foldable, multi-purpose chair. Exercise parts: arms, spine, calves, etc. Main points of exercise: The chair back consists of a short shaft and a chair ring that moves up and down. When a person sits in a sports chair, the spine will stick to the chair post, so that the chair can't move. But you need to grasp the chair ring with both hands and move it up and down constantly, so that the chair ring can drive the rotating shaft on the chair post to roll up and down, which is close to the person's spine, so as to exercise your arms and massage your spine. Therefore, if you sit comfortably, you can exercise all your muscles and get rid of all the excess fat.