After reading your plan, I think your plan had better be in line with your own. Your goal is clear, but your personal cardiopulmonary condition and exercise amount are not clear. First of all, you should determine your heart and lung level. Running is not only to reduce fat, but also an important performance of heart and lung. Whether it is iron or oxygen, the heart and lungs are undoubtedly an important foundation. So you need to know your personal cardiopulmonary condition first.

After the cardiopulmonary condition is determined, you can specify your own iron pulling plan. The stretching action varies from person to person. It is best to walk for 10 minutes before exercise, because sometimes running will hurt your ankle, so it is no problem to walk slowly for a while before running. For other stretching movements, just find an online video to confirm one. Just move your body joints. Body temperature and ambient temperature are very important, and low ambient temperature may hurt the joints of the body.

As for latie, I think which brother in front is right. At first, it is best to choose some fixed instruments to pull the iron, such as bumblebee, double-shaft chest pusher and butterfly machine to clamp the chest. After the muscles are tightened a little, I feel stronger and my movements are more accurate. Then I will use semi-free equipment, such as big bird and Smith machine, until my partner can help me push the barbell again. This kind of free equipment is safe. By the way, dumbbells can be used at any time. This is the general process. When losing weight and fat is close to the goal, you can limit the amount of iron, that is, go directly to the equipment area after warming up, and then go jogging to do aerobic exercise when you are exhausted. Of course, some people do it in reverse order, but this order is more common for most people.