Increase cardiopulmonary function, physical coordination and flexibility exercise, and reduce subcutaneous fat.

fitness equipment

Based on muscle exercise, it exercises your body from all angles and transforms subcutaneous fat into muscle, thus shaping a perfect figure.

Summary: People with muscles have less chance to gain weight.

The metabolic capacity of muscle is 20 times higher than that of fat, and the volume of muscle is only 1/7 of that of fat, so muscular people have less chance to gain weight! This means muscle. When your muscles are increasing and your fat is decreasing, you look thin! If you think the above comparison is reasonable and credible, you need to be prepared before exercise.

Clothing requires tight-fitting cotton sportswear with good breathability and elasticity, and a pair of sports shoes that fit.

The following is my two-week exercise plan for you. Just try it. At least two different equipment should be used in each part to exercise, and exercise in different ways every week.

The first week:

Monday: Walking aerobic exercise, lower limb exercise.

Wednesday: Aerobic exercise and upper limb exercise in mountain climbing.

Friday: Aerobic cycling and lower limb exercise.

The second week:

Monday: Aerobic exercise and upper limb exercise for runners.

Wednesday: Walking, aerobic exercise and lower limb exercise.

Friday: Aerobic exercise and upper limb exercise in mountain climbing.

warm up

There should be a transition from a quiet state to a moving state, which is called warm-up. Warm-up requires moving all parts of the body to warm the body and avoid injury during formal exercise.

Time: 60 minutes (including aerobic exercise for 30 minutes and muscle exercise for 30 minutes).

Weight: dumbbell 1, weight 6- 10 lb.

Times: 12 times (

Number of groups: 3-4 groups, rest for 30-60 seconds.

End stretching exercise

At the end of the exercise, you must do relaxation exercise, which can relieve the violent heartbeat and prevent the circulatory system from suddenly decreasing and causing any discomfort. Methods: Slowly stretch the key exercise parts 10 second, adjust breathing and relax muscles, which is an essential part at the end of each exercise.