1 You need a good massage before and after exercise. Effective massage is to help the muscles enter the exercise state better, and massage after exercise can eliminate muscle fatigue.

Two training steps to exercise triceps and back curve. People stand on the stovepipe machine with their left and right feet on it to simulate the feeling of running. When they step up and down, their arms swing with them, which helps to exercise.

Exercise leg strength and upper limb strength. Like the above method, this is to hold the installed tension rope, swing your arm left and right, and step on it alternately.

4 Exercise shoulder and chest muscles, and exercise loose fat and excess fat in thighs and calves. The method is to pull the tension rope parallel to the shoulder on the left and right sides with both hands, and at the same time trample the stovepipe machine hard.

5. Do each exercise 20-30 times as a group. If you feel tired at first, reduce the number of times according to your own situation. Under normal circumstances, you need to do 4 to 8 groups every day. If you just start exercising, you can only do 2 to 4 groups and get used to it slowly before returning to normal.