The treadmill has a heartbeat. If the heartbeat is below 100, the effect of reducing fat after running for one hour is not obvious. Keeping the heart rate above 120 is the standard of aerobic, and it is best to stick to 15 minutes (according to your ability).
Push-ups are the best combination of arms and chest, because different gestures and postures have different centers of gravity, so the parts to be practiced are different (the most economical way is to seize every opportunity to do push-ups).
4 Aerobic exercise in the waist and abdomen can be reduced at the same time. For example, stepping on a towel bike will focus on the waist and abdomen.
5 the equipment is mainly to practice muscle groups, not to eliminate fat, and you can't see abdominal muscles; In other words, the device does not help much to eliminate fat.
You'd better have a companion, which will ensure your safety.
Generally, beginners will focus on the chest and arms, and then think of the legs and waist and abdomen.
You have to be aerobic first. If the urban environment is good, I suggest you run on the roads, such as parks and rivers. As I said, swimming is the best thing. While relaxing muscles, we should also ensure aerobic exercise (not swimming slowly, but maintaining a normal speed, swimming 500m, taking five breaks, warming up and relaxing).
Go to the gym.
Chest:
Bench press (try the maximum weight after warming up)
3 groups under x 12
The weight starts from 60% of the maximum weight, and when you feel relaxed, add 10%.
After three groups, try a group with the maximum weight to exhaustion * * only under the condition of protection.
Inclined bench press (same as bench press)
Clamping the chest (this is hard to describe) means holding the ring with both hands, clamping at both ends and clamping in the middle.
You'd better search the video online.
This action is wrong.
The effect is not good
3 groups under x 12
Above weight reference