If you focus on shaping, take treadmills and bicycles as the main means of exercise. The reasons are: almost every muscle of the human body can be exercised and stretched during running, which can fully warm up and sweat and consume excess fat; Riding a bike can fully exercise the waist and leg lines and some abdominal muscles. Running and cycling for one hour *** 1 hour, because these are basically aerobic exercises, so there is still energy to practice muscles at fixed points. I usually do sit-ups, bench presses and high-level pull-downs, so that I can basically exercise my upper abdomen, waist, back, shoulders and arms, and all my muscles can be exercised at the same time to achieve the purpose of shaping.

Anyway, the general exercise principle is: don't be too tired, don't be too intense, pay attention to protection, and pay attention to uniform exercise in all parts of the body. After exercise, you should feel comfortable all over, have blood circulation, be a little tired but not tired, and you may have muscle aches the next day, but you are in good spirits. Only in this way can the annual card be valid, otherwise it will be difficult to stick to it.

Make a fitness plan according to your own situation.

The following is my suggestion, because I really haven't met the landlord himself, so 100% it's difficult to determine that my plan is the best, or ask the landlord to summarize it more ~ ~

1. The running plan is good, and you can practice as planned ~ ~ Running can sometimes be a panting exercise, so you must rest after running 15 minutes or more ~ ~

Personally, I prefer riding a bike, because it can exercise my waist and abdomen, and the resistance doesn't need to be adjusted very much. I can pedal at medium and high speed, but it's no use slowing down ~ ~ I've been running for about 50 minutes, so it doesn't take long to ride a bike, just 20 minutes. (It depends on the individual, of course. If the landlord thinks cycling is very effective for exercise, of course, the time can be extended. )

3. Basically, both warm-up and aerobic exercise can do this. This is a fixed-point plastic one-arm bend, which is still very effective. Men need arm strength, so I recommend this. The weight shall be based on 12, 8 in a group and 3 in a group. Sit-ups ~ ~ It is not recommended to find slopes, because they exercise muscles, not plasticity, so it is recommended to do them on the flat ground as soon as possible. If you can do up to 30 at a time, then do it in three groups according to the proportion of 24. I really can't recommend anything else. If the landlord wants to practice shoulder and back, he can pull down at a high position. If he can do 12, he can do 8 groups and 3 groups.

One day of the devil's plan for overweight players can be halved: sit-up dumbbells, flying birds, dumbbells, double-headed bends, upward inclined lifts, vertical rowing, one-arm inward bends, downward inclined lifts, and high-level pull-downs: treadmills.

The next day: Smith squatted down.