Do at least six exercises to increase upper body muscles every day, and do at least four groups for each exercise, each group is 8 to 12. According to their ability and weight, it is ok to do 8 or even 6 movements for the first time, but all four groups can complete it. Each group has a rest for about 2 minutes, and the descending speed is slightly slower than the ascending speed.

1 action-barbell horizontal and wide grip push

2 Action-The barbell leans down and presses down with a wide grip, so as to reduce the weight appropriately compared with the previous action.

3 actions-chest and bench press dumbbells

4 action dumbbell, chest and reclining press

5 moves-push in front of the sitting fitness chair

6. Action-Sitting posture fitness machine pinches chest push.

Lower body muscle exercise-mainly running. When running, don't shake your arms to run, but lift or hold your head. Don't shake your shoulders from side to side or keep high and low. Keeping balance can increase resistance and promote leg movement.

Playing table tennis also consumes a lot of leg fat, and it is comprehensive. You can run for no less than 40 minutes at a time and walk for 5 minutes in the middle. But don't stop all the exercises.

Note that the fat will be consumed after 20 minutes of exercise, so the real exercise takes 20 minutes, but without the first 20 minutes, there will be no later effect. Therefore, we must insist that there will be muscle pain after the initial exercise, which is normal and we can take a day off. . . . There will be less and less pain in the future.