1, 3 times a week, once every other day, each time 1 hour (compact and efficient).

1 warm-up: 5 to 10 minutes, just a little sweaty, you can use: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details);

Aerobic training: 20 minutes, and then directly adjust the fat burning. Use: Walking on a treadmill with a heart rate of 133.

4 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: (Tightening muscles makes your body stronger, slimmer, more stylish 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.

1 chest: push chest in sitting position (push-ups)

2 Back: Rowing in a sitting position (neck down)

Legs: Kicking in a sitting position (flexion and extension in sitting position)

4 Shoulders: Sitting press (dumbbell side lift)

Waist: Sit back (Roman chair extended)

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

Proper diet control and continuous exercise will reduce body fat at first, and then you will find that both body fat and weight are decreasing, which is a healthier way to lose weight. Therefore, MM or GG in weight loss should come on!