Remember to warm up before fitness. Do warm-up exercises first. Warm-up can increase the temperature of muscles, making them softer and less prone to injury. Suggested warm-up exercises include relaxing muscles and stretching joints, raising legs, twisting waist, stretching ligaments, and skipping rope if possible.
It is generally recommended to run for 45 minutes. If you can't persist, you can slow down the frequency, but you must run. Running drives all parts of the body to exercise, which is an extremely effective aerobic exercise to lose weight and gain muscle. After running, if possible, you can go spinning, combined with running can maximize muscle activation.
For beginners, you can choose 7.5- 10kg dumbbells and put your hands on your chest to do recommended exercises. One group can make ten to fifteen dumbbells, and two to three groups can do it. The early strength training time should not be too much, and it is recommended to have a maximum of 20 minutes.
Pay attention to proper diet adjustment, especially control dinner, eat less high-fat food and eat more fruits and vegetables. Don't eat chocolate, because chocolate is high in calories. After eating a piece of chocolate, it is estimated that it will take several 3000 meters to finish it.
Extended data:
Fitness equipment is often divided into single function and comprehensive multi-function according to the number of training functions. Commonly used are rowing machines, exercise bikes, walking machines, treadmills, waist-beautifying machines and so on.
Fitness equipment is often divided into single function and comprehensive multi-function according to the number of training functions.
Single-function equipment, commonly used are rowing machines, exercise bikes, walking machines, treadmills, waist-beautifying machines, etc. Their main functions are:
AMT Fitness Exercise Machine: Different from other fitness methods, users can freely switch between climbing stairs, walking, jogging and long-distance running in different exercise modes, with a completely zero impact experience. You can adjust your training mode through this instant mode switching function to achieve the purpose of training for specific muscle groups.
Elliptic treadmill: patented technology with smooth and smooth motion track and cross slope allows users to exercise muscle groups in biomechanical posture, which increases the diversity and effectiveness of exercise. Zero resistance exercise reduces the occurrence of muscle strain.
Exercise bike: When exercising, it is mainly used to enhance leg strength and cardiovascular function, just like riding a bike.
Walking bike: mainly used to exercise leg, waist, abdominal muscles and cardiopulmonary function.
Treadmill: It is mainly used to exercise leg, hip, waist, abdominal muscles and cardiopulmonary functions.
Waist beauty machine: it can relax and massage the waist and back.
Comprehensive multifunctional instruments: generally including the functions of chest expander, pull-ups, sit-ups and other instruments. Chest enlargement, pull-ups and supine pressing are mainly used to exercise upper limb strength and pectoralis major strength; Sit-ups are mainly used to exercise waist muscles and reduce excess fat in the waist and abdomen.
References:
Baidu encyclopedia-fitness equipment