About 20 minutes, Zijian. It doesn't matter if you let your body sweat a little. This is to prepare for the following aerobic dredging and aerobic weight loss plan in the women's gym. Defensive ligament strain, I heard that the gym is slimming. Joint injury and so on. ...

Optional equipment: treadmill, elliptical machine, stair treadmill, spinning bike, etc.

Pneumatic dredging

On the first day, the gym lost weight. Guidelines Muscles: Chest, Action: flat barbell bench press 4 groups x20, upward inclined dumbbell bench press 4 groups x20, flat dumbbell bird: 4 groups x20, butterfly clip chest: 4 groups x20, instrument bird: 4 groups x20.

The next day, the gym slimming plan. Principle muscles: back, slimming. Action: 5 groups of x20 are pulled down from high position, 5 groups of x20 are rowed by bending barbell, 4 groups of x20 are rowed by one-arm dumbbell, 3 groups of x20 are pressed by straight arm, and 3 groups of x20 are stood by goat.

On the third day, policy muscles: shoulders, gym slimming. Action: Before four sets of x20 barbells push the neck, three sets of x20 dumbbells are lifted horizontally with one arm, four sets of x20 birds bend over, three sets of x20 dumbbells are lifted horizontally with one arm, and five sets of x20 dumbbell ramps are lifted backwards.

The fourth day, listen to the gym. Principle muscles: the second arm and the third arm, actions: dumbbell alternately bends four groups x20, cumulative bends four groups x20, inclined plate bends three groups x20, narrow bench press four groups x20, backhand neck and back arm bends four groups x20, and single arm pulls down three groups x20.

On the fifth day, you saw the fastest way to lose weight. Lose weight and go to the gym. Guidelines Muscles: Legs, Gym Fitness Program. Actions: 4 groups of free squats, 3 groups of 45-degree handstands, 5 groups of double-bending lifting, 2 groups of frog leaping, 4 groups of lifting heels by lifting the bell unilaterally, x 100 group of x2, and 2 groups of sitting and flexing.

On the sixth day, the principle muscles: waist and abdomen, learn to lose weight and go to the gym. Action: 4 groups of flat barbell bench press, 2 groups of high pull-down, 3 groups of paddling, 2 groups of paddling, 2 groups of turning, 2 groups of turning and 3 groups of bending.

Take a day off and start over.

Reduce fat and dredge

Aerobics, step aerobics and boxing are all easy to consume fat, but they are all planned. It aims to reduce weight by lifting the seat, but it has little effect on limited sculpture. Learn to lose weight in the gym, but you must be comfortable, full of stretching and slimming before you can go to the gym.