(1) If your physical strength really can't keep up, or your weight is really heavy, I suggest you set the speed of the treadmill between 6.5 and 7.00 (it depends on your own situation. If you are short and overweight, you can choose a lower speed accordingly). Because if your weight is heavy, too fast speed will often cause great damage to your knees. It is recommended to run for 65,438+00 minutes and start walking for 5 minutes.

② Do sit-ups immediately after running and warming up. First, choose the amount of exercise according to your own situation. You can choose 15 as one group, rest 1 min, and four groups. It should be noted that the legs should be kept bent and placed on both sides of the head, but the arms should not exert force on the head. When you get up, you don't need to touch your head and fall slowly, and you don't want to see your body completely down. Keep tightening your abdomen, because you are exercising your abdomen, not your spine.

Finally, you can do some equipment training under the guidance of the gym coach. If you are overweight, the training plan can arrange more training times and the relative weight can be lighter. Let go and do it. You don't have to worry about being stronger after building muscles, because

Most people who want to lose weight gain weight because they have less muscle content. When they sweat during exercise, their muscles will be consumed accordingly. Therefore, the main purpose of equipment training is to keep muscle content from being excessively lost due to a lot of exercise. Whether you are slimming or losing weight, it will be more beneficial to do more equipment exercise.