1. Treadmill exercise. ?

Swing your hands forward naturally, and don't step inside or outside. Set the speed to 5 to 6 kilometers per hour, the slope to 3 to 5 degrees, and sprint for 5 minutes. If you want to lose weight, you might as well adjust the speed to more than 6 kilometers per hour and run for 45 minutes, which can consume 600 calories.

2. Sit chest push to exercise chest muscles.

Sitting posture, with the lower part of the palm, push the hand forward until the arm is almost straight (the elbow is still slightly bent to reduce joint pressure), focus on the pectoral muscles, and feel that the pectoral muscles are driving the arm to exert force. Do 10- 15 times in each group and repeat 3 groups. Note that when the arm is retracted, the elbow should still be kept in front of the body, and do not press back to avoid training the muscles behind. Don't shrug when you push. ?

The method of arm training: do dumbbell concentrated bending exercises.

Sit on the fitness chair/stool with legs slightly apart and holding dumbbells. Lean forward so that the elbow of the hand holding the dumbbell can touch the knee (not the knee) on the same side. Swing your arms down and then lift them in the direction of your shoulders. Each group did 10 times. Exchange hands and repeat this action.

The way to practice abdominal muscles: sit-ups to practice abdominal muscles.

Abdominal strength drives the upper abdomen to roll up, so that the hands and headrest are slightly raised-the back is still close to the cushion. Each group was performed 10 ~ 15 times, and 3 groups were repeated.