1, warm up first, then run on the treadmill. Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique. 2. Measure the balance before practicing large musical instruments. Be sure to have a balanced, stable and flexible exercise for at least one month before practice. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym. 3. Strength exercises start with dumbbells.