Long-term running can slowly transform your physique into one that burns fat easily. Keeping the right posture while running can be more effective and less likely to get hurt. Do stretching exercise before running, exercise muscles, speed up blood circulation, and achieve warm-up effect.

2. Elliptical machine

The ellipse function organically combines the movements of arms and legs, which can coordinate limbs and shape a healthy body. Long-term exercise helps to improve physical endurance, exercise cardiopulmonary function and improve sports ability. Elliptical exercise is safer and more comfortable than treadmill.

3. Exercise bike

The design curve of the exercise bike can reduce the burden on joints. For women, muscle endurance is relatively weak, so relatively speaking, using the exercise bike can exercise for a longer time, with high exercise efficiency and low physical burden.

4. rowing practice rack

Simulated rowing can exercise the muscles of legs, waist, upper limbs, chest and back. The action can usually be divided into four stages: entering the water, pulling the paddle, exiting the water and returning the paddle.

5, sitting posture push shoulder

Adjust the position of handle and cushion according to personal height, and choose the counterweight that suits you. Keep your back close to the cushion, hold your chest and abdomen, hold the handle with both hands, push it up vertically and forcefully, push it to the farthest place to fix it 1~2 seconds, and slowly return to the initial position.

Extended data:

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease.

The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories.

Exercise frequency is 3-5 times a week, 20-60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. ?

References:

Baidu encyclopedia-fitness