Seek a personal gym to reduce fat and keep fit.

Because you need to lose fat and gain muscle, you can lose weight every day, but local muscle training must rest for more than 48 hours to grow better, otherwise it will be counterproductive and easy to get injured and strained. Therefore, it is suggested that aerobic exercise can be carried out every day, and of course abdominal muscles can be practiced every day, because the recovery time of abdominal muscles is very short, and other large muscle groups can be trained 3-4 times a week.

Warm up for 5 ~ 10 minutes before each training. It is recommended to use a treadmill to exercise all joints in all parts to avoid injury.

On Monday, the training site: the middle of pectoral muscle and triceps brachii.

1. Warm-up for 10 minute. You can choose to ride a stationary bike or walk on the treadmill for 10 minute. Then, you will do three stretching exercises on the chest to be trained, 15 seconds, to make the muscles fully active.

Horizontal push of barbell 2×20RM

Dumbbell bird 2×20

Stretcher clamp box 2×20

Butterfly brooch 2×20

Press the heavy hammer 2×20.

Dumbbell bending arm flexion and extension 2×20

Rest or do 1 hour jogging or cycling on Tuesday +3 groups of sit-ups.

Wednesday, training place: latissimus dorsi and biceps brachii.

Similarly, start with a warm-up of 10 minutes, and then stretch your back.

Weight loss in sitting position is 2×20.

Rowing in a sitting position 2×20

Standing dumbbells bend over and row 2×20.