Generally, body shaping is mainly used to exercise the muscles of the upper body, because walking and running will exercise the lower limbs, and muscle training will generally assist aerobic exercise such as running, and also exercise the lower limbs. If the lower limbs are not satisfied, you can add some training separately. The calf can lift the heel with weight, the thigh can squat with weight, and there are equipment exercises on the inside, outside and back of the thigh.

Let's talk about upper body muscle training first. Mainly chest muscles, back muscles, abdominal muscles, deltoid muscles, biceps and triceps. Exercising these muscles will make you healthier. If you don't need to show your upper body, you can be lazy and practice your abdominal muscles less, hehe ~ ~ ~

Usually do muscle training every other day, leave a day for muscle recovery, or practice muscles in different parts every day. Before muscle training, jog or brisk walk for 20 minutes to warm up, then move all joints, and then start making equipment.

If you haven't exercised your muscles with heavy objects before, you can use a combination instrument with a small weight first (the combination instrument is fixed and it is not easy to get injured because of incorrect movements). Each group 15, four groups do two-week recovery training at a time. Do larger muscles first, such as chest muscles (chest muscle training needs to be practiced in all parts, otherwise it will not look good, including flat and inclined plate bench press and chest clamping) and back muscles (chest clamping). Abdominal muscle training can be performed alone, including sit-ups, head-knee collision in prone position, straight leg lift in prone position, horizontal bar knee lift or straight leg lift.

After a period of recovery, if there is no problem, you can start to increase the weight. Start training with the weight of 10- 15RM (15RM means that you can only do 15 times at most), and each group can train 4-6 groups at intervals. You can combine dumbbells and barbells to exercise and pay attention to protection. This kind of intensity can exercise the chest muscles, back muscles and deltoid muscles well.

Increase the weight every two weeks, and pay attention to supplement protein during training.

If you choose to train every other day, you can take it out for aerobic training on the middle day. Running and swimming are good whole-body exercises, which can help your body recover and burn excess fat. If you want to see strong abdominal muscles, you need to lose abdominal fat.

The specific muscle training method can be Baidu, so I won't elaborate here. After all, there are too many.