Body fat percentage measurement goes to the next step.

Look at the excess fat in all parts of the body and have targeted training.

General 10- 15 minutes jogging to warm up, 1 hour anaerobic exercise with special equipment, 15-20 minutes abdominal exercise, and jogging for 5 minutes in the last half hour? 10 minute aerobic exercise, after stretching,

Plan me. Tell me roughly:

10 minutes jogging to warm up, 8 kilometers per hour.

Training equipment: start like a website, such as special training for triceps brachii, special training for biceps brachii tomorrow, chest training tomorrow, buy muscles after training, rest on the last day, practice for one day, and then cycle. Train 3 or 4 movements at each station and do 3 or 4 groups, each group 12- 15. I wouldn't say that your weight can bear 60%-70% of the maximum weight. You can ask the coach. You can choose three actions for your chest muscles: flat bird, bench press and chest clamp.

Abdominal exercise: abdominal exercise is carried out every day, and abdominal muscles only need frequent muscle stimulation. It is divided into two actions: abdomen retraction and abdomen retraction. Ask the coach. I can't type. After all, actually doing it is two concepts. On the third day, a large group of people counted their bellies. 15, each action in each group, gradually increase later, do not add, change the weight, and make a group of 30 weights. Take a break between each large group for 30 seconds to 60 seconds.

Aerobic exercise: jog for 30 minutes at a speed of 8-9 km/h, choose by yourself. Or step on the elliptical machine for 30 minutes, 30 minutes, or it can be dynamic cycle. I suggest you take turns to look at your body choices.

Finally, remember to stretch your legs, or your legs will get thicker. Ask the coach.

Abdominal muscles must be practiced every day. If you have fewer legs, do more stretching. I don't know. I said, let our coach do it once.

Arms, I think you want butterfly meat, so you should practice triceps more.

I can see that you still need to lose fat, so there is not much weight-bearing exercise, and half of the maximum weight you do is acceptable. For example, you can do exercises to 20 kg dumbbells, and then choose 10KG dumbbells. 15-20, Group A and Group 4 are preferred, with an interval of one minute each time.

You asked the coach. Or ask an old player. Remember, the movements must be accurate and the amount they want to reduce must be accurate.