Aerobic equipment: treadmills, exercise bikes, fitness equipment, spinning bikes.
Strength equipment: bar dumbbells, training chairs, comprehensive training machines, and various single-energy trainers in the gym. 1, rowing machine
Rowing is a long-term and stable sport. The trick is to start with 4-6 groups of moderate resistance. 10 minutes. Practice in each group and take a break of 2-3 minutes. This way, your heart rate will not decrease all the way, and you can always be ready to increase your intensity.
Step 2 pedal
Start with a slope of 2%, run a few groups and then increase to a slope of 10% (just walk at this time). The greater the intensity, the shorter the time required.
3. Bicycle
First, adjust the appropriate seat. Sit on it, with your feet against the center of the pedal, and your legs completely straight down, just reaching the lowest point of pedal rotation, so that you can use all your strength. Start with 2-3 minutes of high-intensity cycling, rest for 3 minutes, and then repeat 15 minutes.
4. Run the crossover machine
Try the next 90-second burst every few minutes, 180-second recovery. When your physical condition improves, you can reduce your rest time. If you lose weight, you mainly rely on diet control and moderate exercise, which is called keeping your mouth shut and taking your legs.
In fact, the best, fastest, most fundamental, healthiest, safest, most environmentally-friendly, most thorough, most harmless and least side effects way to lose weight is to control diet reasonably: 1, and control calories and fat. Always pay attention to the calories of food, reduce some fat in the diet and increase some fish and poultry.
2, the diet should be light. Eat less salt. The more salty you eat, the more you want to eat. Eat less processed food with sauce. These foods are rich in sugar, salt and flour, which will increase your calories.
3, often eat fruits and vegetables. Eat some fiber-rich fruits, vegetables and whole wheat bread in moderation.
4. A balanced diet. Arrange a balanced diet according to the plan every day, and pay attention to timing, and don't overeat. To slow down the time for eating, the time for eating a meal should be no less than 20 minutes.