Here, the two exercise methods chosen by the landlord are very effective. Gyms can reduce fat and exercise muscles. Swimming can relieve fatigue, lose weight, enhance physical fitness and exercise muscles.

However, the landlord's advice is given here to carry out reasonable exercise.

First, because fitness will sweat a lot, you can just swim after fitness. Remember, there must be hot water, because sweating and showering will bring sequelae to the body.

There are several points to pay attention to in the gym. Eat fiber biscuits half an hour before exercise, and prepare the following things: a bottle of glucose, a bottle of water, spare short sleeves, sports shoes and sweatpants, and go into battle lightly.

Before exercising chest and abdominal muscles, you must do warm-up exercises to activate motor cells. So all sports must be prepared for jogging.

Treadmill slowly walks 500 meters, stops, strains ligament, and then jogs 1000 meters. Supplement glucose after running.

Find out the equipment for exercising chest muscles. Generally, there are marking patterns on the equipment. In the process of exercise, it is necessary to group reasonably. Generally, you should do 3 to 4 groups, each group 13, and each group should rest for 20 seconds to 30 seconds. And find about three different kinds of equipment to practice, the same three groups of each.

You need to pay attention to chest muscle exercise. Don't just use the strength of your arms. Try to feel the strength with your chest, which can reduce the burden on your arms.

Adequate upper body movement means that the lower body movement must also be in place, otherwise it will produce uncoordinated body proportion and quality.

Find the right equipment for leg exercise, because the leg strength is more than three times that of the arm, and the leg exercise is generally 30 to 50 times in each group.

Finally, do sit-ups to exercise abdominal muscles effectively, because the motor cells of the body are greatly activated at this time, and the effect of abdominal muscle exercise will be greatly increased. In view of the difficulty of abdominal muscle exercise, remind the landlord to do it step by step, one week at first 1, three groups a day, each time 10 times, and then increase the training volume as appropriate.

6. Remember not to take a bath after exercising in the gym, or you will easily get hyperosteogeny. After exercise, you can eat a small cake or some fiber biscuits to replenish your strength, drink more glucose and help you drink water.

After each workout, it usually takes 1 half an hour to two hours. The best exercise time is after 5 pm every day.

As for swimming, there is no fixed pattern, and the landlord will arrange it himself.

Finally, some exercise suggestions are given. Because of the limited physical burden, we must combine work and rest and exercise reasonably. Within a week, it is recommended to carry out systematic and reasonable exercise from Sunday to Tuesday, rest on Wednesday, train from Thursday to Friday, rest on Saturday and rest twice a week to supplement nutrition and relieve muscle load.

Note that the training amount should be reasonably increased on the day before each rest.

Pay attention to your diet before exercise, but don't feel full. After a day's exercise, drink a cup of chocolate milk or milk to relieve muscle soreness. Don't drink sour drinks and carbonated drinks during exercise. That's it.

Hope to adopt ~