1. First, choose a warm-up exercise that suits you, whether it is a treadmill or an elliptical machine, and the time is about 20 minutes. ..

2. Stretch slightly for 5 minutes at most.

3. Equipment, lower limb strength training. There are instructions on the machines in the gym ... Ask the patrol and let him tell you what they have ... 12x4.

4. Confrontation training, you can learn yoga and Pilates. ..

5. Relax stretching.

Men's diet, eat more high-protein food if possible ... You can choose to gain muscle ... instead of losing fat ... If you need to elaborate ... This is a private course in nutrition. ...

I don't have a lot of nonsense .. These are mainly used by private churches in ordinary classes. ....