а. Aerobic exercise 1. Treadmill-purpose. Reduce body fat and consume one

Fixed calories, it is recommended to run for 30 minutes after coming to the gym, with a speed of 7. 0 to 8. five

Walk for 4 minutes, speed 4. 0-7。 0, the purpose is to warm up. Back jump

Fuck, run the last 25 minutes.

2。 Elliptical machine, designed to reduce excess fat in legs, mainly thighs. Please rate level modulation as the first grade of burning heat.

3。 Spinning bike-purpose, whole body fat reduction. Adjust posture and rhythm.

B. Anaerobic exercise is recommended twice a week, mainly in the gym between two aerobic exercises.

1. Straight arm clip chest-used for chest

2. Sit-ups-straight and oblique, can be divided into upper and lower types.

3. Fry squat-mainly practice ass.

4. Sit and lift the heel-mainly for the calf.

Personal suggestions can choose things that are of personal interest. I recommend it.

: boxing. Step. Latin.

I sincerely hope that you will change, but remember to work hard. Anything is possible as long as you are willing to work hard. I believe everyone will witness your success. Come on! ! ! ! ! ! ! ! ! !

If you don't understand anything in the future, you can discuss it with each other. My email address is

zhangjiangjiayou@yahoo.com.cn