Hello, I answer you with professional experience. You must have perseverance to exercise. I don't think it's possible to buy a barbell (it's too big to look ugly in the room). Let's buy a dumbbell with adjustable weight and a supine board. According to your physique, you can now try to give priority to upper body muscle exercise, supplemented by lower body aerobic exercise. If you practice every day, the time should not exceed 40 minutes. If you practice every week, the time should not exceed 2 hours. The upper body mainly exercises dumbbell bench press, flying birds or push-ups. "Rowing" and pull-ups can effectively practice back muscles. (20 in each group above, 4 groups per day). When doing push-ups, it is better to support your hands with one punch apart. If you have dumbbells, you can be a flying bird, and the effect is better. Teach you a good way to lose weight. Wrap your abdomen with plastic wrap, and then do some exercise such as running or skipping rope. Your abdomen perspires easily, which is good for losing weight. It's just that the plastic wrap is too depressing. But the effect is better. Although you can't gain muscle, you can definitely lose weight. The lower body mainly practices jogging and skipping rope. Walking can't exercise heart and lung function. Running and swimming are better if conditions permit. Running requires gradual practice. You can run at night, which is ideal, but don't exceed 8: 30 in the evening. Avoid nudity when running, which is easy to catch a cold and is not conducive to the discharge of body heat. You can run for 10 minutes at first, and then walk for 20 minutes. After a week, you can run 10 minutes and then run 10 minutes. After a week, you can run for 20 minutes and walk for 10 minutes until you run for 30 minutes continuously. Then gradually increase the time in units of 10 minute. The most important thing in running is the coordination of pace and breathing, and the firmness of will quality. It's best to fully relax after running. Leg press is ideal at this time. Don't be afraid of leg press getting hurt. It's better to relax and be flexible, which is good for your health. Martial arts masters are very flexible. Soak your feet with hot water to relieve fatigue after you go home. Generally, it is ideal to practice one or two body parts a day. For example, on the first day, practice the lower chest and abdomen, on the second day, practice the lower chest and back muscles, and on the third day, practice the upper abdomen with two heads and three heads. In short, don't have more than two training sessions a day. Buy an item and try to do 4-5 groups. It is very important to relax after exercise. You can't rest immediately after fitness. The most effective relaxation is of course massage. The disadvantage is that it is expensive. You can massage yourself. After the practice, pat your practice area and relax before the rest. This can effectively place fat accumulation. You can also soak your feet in hot water and take a bath to relax. 3. Rest and diet are also important. You can spare 65,438+0-2 days for relaxation exercises, such as yoga, flexibility, jumping and boxing, body coordination, swimming, playing ball games, or jogging for 20 minutes to relax.

The most important thing is not to sit down and rest immediately after leg exercise, but to fully relax. Finally, the diet should be reasonable and sufficient, with protein, meat, vegetables and fruits as the main food, supplemented by carbohydrates. If you don't plan to play bodybuilding competition, remember not to eat all kinds of protein powder or creatine indiscriminately, which is not good. Remember, don't be encouraged by the gym coach to buy things that are harmful to your health.