| a. Warm-up running-or brisk walking, the speed starts from 5 to 7, and increases by 0.2 every 30 seconds, and the warm-up time is 10- 15 minutes. Depending on the climate, it can be 10 minutes in summer now.

B. then, bench press, suggest, do 5-6 groups,

5kgx 12

10kgx 12

10kgx 12

20kgx8

30kgx6

C. After that, you can contact freely for about 30 minutes.

D. Run, climb the machine, or jump rope for 35-45 minutes. Speed is not important. You can burn calories by looking directly at the heartbeat of 125- 135.

The above estimate can directly consume 380-480 calories, according to the schedule. This exercise can continue to consume, and the energy consumed can last for 2 days. In other words, if you exercise today and don't exercise tomorrow, there will be consumption in your body.