Warm-up is an essential part of fitness, and it must not be ignored when reducing fat, because warm-up can make the body enter a state of exercise and greatly reduce the probability of injury. If you are injured in sports, it will not only affect the progress, but also cause irreversible damage to your body.

Fitness links are very simple, such as jogging and elliptical machine, which usually lasts about 3-5 minutes, and then you can stretch properly to reduce muscle adhesion.

Step 2: Strength training

The most important thing for beginners to go to the gym is to have a physical examination and be familiar with the equipment. To master which instruments and movements to exercise which parts and how much weight to use.

Step 3: Aerobic training

After strength training, the body's blood sugar has been consumed, and aerobic training can have a good fat-reducing effect, but the time should not be too long, because excessive intensity will lead to excessive cortisol secretion, which will affect health and fat-reducing effect.

You can jog for 20 minutes after strength training, and the faster the speed is within the acceptable range, the better. In addition, elliptical machine is also a good choice, which has little influence on knees and feet. You can also choose other aerobic forms according to your own interests, such as spinning and aerobic exercise.

relax

The function of relaxation is to promote physical recovery and reduce fatigue and soreness after exercise. Relax in the following ways:

1. Stretch the exercise area according to the stretching method during warm-up.

2. Hit and knead the congested muscles.