Sitting posture: four groups of pectoral muscles, each group 10.

Four groups of rowing arm muscles, each group 6- 10.

The leg muscles of the four groups were kicked vertically, each group was 10- 15.

Leg push leg muscles were divided into four groups, each group was 10- 15.

Three groups of flat arm muscles, 8 in each group.

Squat and leg lift muscles are divided into four groups, with more than 5 muscles in each group and no more than 10.

Sit-ups with a 45-degree angle increase abdominal muscles. Each group has four groups 10- 15.

There is also a kind of fitness equipment, which only stands in the middle and pulls its hands inward. Add triceps. 8- 12 in each group.

Four groups of vertical back muscles, each group 10.

Treadmill burns fat. Walk for 2 minutes before running. Don't run as soon as you get up. Slowly increase the speed. Run for about 20 minutes.

Spinning bike burns fat for about 20 minutes.

You just started practicing. It is not very demanding to use instruments to increase weight. The number of groups is a problem. If you want to do four groups, do two or three groups first, and the number should be 6-7 in 10. Later, you should gradually increase it.

Diet, don't drink carbonated drinks, beer, hamburgers and high-calorie foods. Half a catty of milk and an egg are indispensable for breakfast. Try to eat less white meat for lunch and eat more vegetables, beef and fish. Try to eat less dinner.

Go to the gym to do aerobic exercise after dinner.

And it is best to go to the gym for 40 minutes after lunch-1hour.

Get up early and run outdoors, and run from 6.30 to 7.20 in winter.

It runs from 6 o'clock to 7 o'clock in summer

Finally, a warm reminder: when you start training, your muscles will feel pain a week ago, and after a week, your body will get used to this pain. You'd better eat some chocolate before training, but don't eat too much, so you won't feel hungry after training, so don't eat it (personal opinion). Because exercise consumes your energy, it reminds you that it's time to eat. You accidentally eat more energy than you consume.

Be sure to stick to it and don't give up when you feel tired.

I wish you success! It's tiring to type so many words. ..